Arnold Method Training

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6 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Abs+Arms 9 exercises, 1 hr 15 mins

Decline Crunch	4x10 reps	rest: 60s
Hanging Knee Raise	4x10 reps	rest: 60s
Seated Bench Leg Pull-In	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Wrist Roller	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	4x10 reps	rest: 60s

Back+Biceps 8 exercises, 1 hr 13 mins

Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Elevated Row	4x10 reps	rest: 60s
Weighted Pull-Up	4x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s

Chest+Triceps 8 exercises, 1 hr 12 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 60s

Legs+Biceps 8 exercises, 1 hr 10 mins

Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s

Shoulder+Triceps 8 exercises, 1 hr 10 mins

Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 60s
Barbell Seated Tricep Extension	4x10 reps	rest: 60s