Programme Debutant Arnaud

Bulking

Beginner

Machine strength

Plan Details

The Programme Debutant Arnaud routine by zeronone is a 30 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Any

B - Burn 3

Est. 71 min

8 exercises

Barbell Deadlift

6 Sets x 10 Reps

Barbell Front Squat

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Chameau

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 25 Reps

Knee to Chest to Leg Raise

3 Sets x 10 Reps

Cable Seated Crunch

3 Sets x 20 Reps

Étirement des Abdos

3 Sets

Any

B - Burn 4

Est. 74 min

6 exercises

Dumbbell Bench Press

6 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 25 Reps

Any

S - Pyramidal 2

Est. 93 min

6 exercises

Machine Leg Press

7 Sets x 10 Reps

Machine Single-Leg Press

7 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Reverse Fly

4 Sets x 10 Reps

Hanging Pike

3 Sets x 10 Reps

Any

Test

Est. 88 min

7 exercises

Rowing

1 Set

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Leverage Shoulder Press

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Any

X - SÃ©ance 2 (Jeudi)

Est. 85 min

5 exercises

Cable Lat Pulldown (Wide Grip)

7 Sets x 6 Reps

Dumbbell Pullover

4 Sets x 10 Reps

EZ Bar Curl

7 Sets x 6 Reps

Plank

4 Sets

Elliptical Training

1 Set

Any

Q - 3x3 3

Est. 78 min

6 exercises

Barbell Deadlift

4 Sets x 3 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 15 Reps

Plank

3 Sets

Any

A - News 3

Est. 60 min

6 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Any

T - Superset 2

Est. 81 min

8 exercises

Barbell Deadlift

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Cable Reverse Crunch

3 Sets x 10 Reps

Knee to Chest to Leg Raise

3 Sets x 30 Reps

Any

S - Pyramidal 1

Est. 74 min

5 exercises

Barbell Bench Press

7 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Any

S - Pyramidal 3

Est. 69 min

5 exercises

Cable Lat Pulldown (Wide Grip)

7 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Oblique au Banc Ã Lombaire

3 Sets x 10 Reps

Any

U - New 3

Est. 100 min

10 exercises

Pull-Up

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Machine Ab Crunch

3 Sets x 10 Reps

Cable Reverse Crunch

3 Sets x 10 Reps

Plank

3 Sets

Any

U - New

Est. 102 min

9 exercises

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 15 Reps

Tractions Biceps

4 Sets x 10 Reps

Tirages Poulie Biceps

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 15 Reps

Barbell Preacher Curl

4 Sets x 15 Reps

Machine Ab Crunch

3 Sets x 10 Reps

Sit-Up

3 Sets x 30 Reps

Any

Q - 3x3 2

Est. 79 min

6 exercises

Barbell Squat

4 Sets x 3 Reps

Barbell Front Squat

4 Sets x 10 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Any

A - News 1

Est. 70 min

7 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Dips Buste Penché

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Tirages Poulie Biceps

3 Sets x 10 Reps

Any

R - Force 3

Est. 91 min

5 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 3 Reps

Cable One-Arm Seated Row

6 Sets x 5 Reps

Barbell Bench Press (Close Grip)

4 Sets x 3 Reps

Dumbbell Seated One-Arm Tricep Extension

6 Sets x 5 Reps

Oblique au Banc Ã Lombaire

3 Sets x 10 Reps

Any

V - SÃ©ance 2 (Jeudi)

Est. 71 min

6 exercises

Cable Rear Pulldown (Wide Grip)

6 Sets x 5 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

EZ Bar Curl

6 Sets x 5 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

Sit-Up

5 Sets x 20 Reps

Gainage Dynamique

5 Sets

Any

V - SÃ©ance 1 (Mardi)

Est. 76 min

6 exercises

Barbell Bench Press

6 Sets x 5 Reps

Machine Fly

5 Sets x 10 Reps

Cable Shoulder Extension

6 Sets x 5 Reps

Cable Tricep Kickback

5 Sets x 10 Reps

Leg Raise with Hip Thrust

5 Sets x 20 Reps

Decline Bench Ab Reach

5 Sets x 20 Reps

Any

X - SÃ©ance 1 (Mardi)

Est. 86 min

5 exercises

Barbell Bench Press

7 Sets x 6 Reps

Machine Fly

4 Sets x 10 Reps

Dip

6 Sets x 6 Reps

Sit-Up

4 Sets x 20 Reps

Rowing

1 Set

Any

B - Burn 1

Est. 75 min

8 exercises

Machine Leg Press

6 Sets x 10 Reps

Smith Machine Split Squat

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Calf Press

5 Sets x 10 Reps

Machine Leg Press

4 Sets x 25 Reps

Knee to Chest to Leg Raise

3 Sets x 10 Reps

Cable Seated Crunch

3 Sets x 20 Reps

Étirement des Abdos

3 Sets

Any

A - News 2

Est. 60 min

6 exercises

Barbell Squat

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Any

T - Superset 3

Est. 105 min

8 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Barbell Deadlift

10 Sets x 10 Reps

Plank

3 Sets

Any

R - Force 2

Est. 93 min

5 exercises

Barbell Snatch Deadlift

4 Sets x 3 Reps

Barbell Front Squat

6 Sets x 5 Reps

Barbell Shoulder Press

4 Sets x 3 Reps

Kettlebell One-Arm Clean and Jerk

6 Sets x 5 Reps

Hanging Pike

3 Sets x 10 Reps

Any

U - New 2

Est. 106 min

9 exercises

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Cable External Rotation

4 Sets x 10 Reps

Cable Internal Rotation

4 Sets x 10 Reps

Cable Reverse Crunch

3 Sets x 10 Reps

Knee to Chest to Leg Raise

3 Sets x 30 Reps

Any

Est. 86 min

5 exercises

Machine Leg Press

4 Sets x 6 Reps

Dumbbell Seated Shoulder Press

6 Sets x 6 Reps

Knee to Chest to Leg Raise

4 Sets x 20 Reps

Recumbent Bike

1 Set

Cable Upright Row

7 Sets x 6 Reps

Any

W - Vacances A

Est. 78 min

6 exercises

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Bent-Over Raise

4 Sets x 10 Reps

Any

W - Vacances B

Est. 75 min

6 exercises

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Sit-Up

4 Sets x 10 Reps

Any

Est. 74 min

6 exercises

Smith Machine Squat

6 Sets x 5 Reps

Barbell Snatch Deadlift

5 Sets x 10 Reps

Smith Machine Shrug

6 Sets x 5 Reps

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Sit-Up

5 Sets x 20 Reps

Crunch

5 Sets x 20 Reps

Any

T - Superset 1

Est. 83 min

8 exercises

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 10 Reps

Curl Barre Leroy Colbert

4 Sets x 21 Reps

Machine Ab Crunch

3 Sets x 10 Reps

Sit-Up

3 Sets x 30 Reps

Any

R - Force 1

Est. 133 min

8 exercises

Barbell Bench Press

4 Sets x 3 Reps

Dumbbell Incline Bench Press

6 Sets x 5 Reps

EZ Bar Curl

4 Sets x 3 Reps

Dumbbell Incline Hammer Curl

6 Sets x 5 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Any

B - Burn 2

Est. 71 min

6 exercises

Dip

5 Sets x 10 Reps

Barbell Military Press

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

EZ Bar Tricep Extension

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 25 Reps

Programme Debutant Arnaud

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