daniel.t.vernon

Jan 9th 2018

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Modified Arnold

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Back A 8 exercises, 1 hr 10 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Cable Rope Deltoid Row	4x12 reps	rest: 60s

Shoulders/Arms A 12 exercises, 1 hr 38 mins

Barbell Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 60s
Machine Deltoid Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Smith Machine Shrug	4x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
Cable Standing Curl	3x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 60s

Legs/Abs A 10 exercises, 1 hr 23 mins

Chest/Back B 8 exercises, 1 hr 9 mins

Shoulders/Arms B 12 exercises, 1 hr 39 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s
Cable Reverse Fly	3x12 reps	rest: 60s
Dumbbell Upright Row	4x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Machine Seated Tricep Dip	3x12 reps	rest: 60s
Cable One-Arm Bicep Curl	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x15 reps	rest: 60s

Legs/Abs B 10 exercises, 1 hr 22 mins