Arnold lite
General
Beginner
Machine strength
Plan Details
The Arnold lite routine by adam230 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Day 1
Push
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Day 2
Pull
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 4
Upper body
Est. 0 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
