Arnold - Basic Mass Routine

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Back 9 exercises, 1 hr 15 mins

Smith Machine Bench Press	5x10 reps	rest: 60s
Smith Machine Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Pullover	5x10 reps	rest: 60s
Chin-Up	4x0 reps	rest: 60s
Barbell Bent-Over Row	5x10 reps	rest: 60s
Barbell Deadlift	1x10 reps	rest: 60s
Barbell Deadlift	1x6 reps	rest: 60s
Barbell Deadlift	1x4 reps	rest: 60s
Bench Leg Raise (Supine)	5x25 reps	rest: 60s

Legs & Lower Back 13 exercises, 1 hr 41 mins

Shoulders, Arms & Forearms 11 exercises, 2 hrs 1 min

	5x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Smith Machine Upright Row	5x10 reps	rest: 60s
Barbell Push Press	5x10 reps	rest: 60s
Barbell Curl	5x10 reps	rest: 60s
Dumbbell Incline Curl	5x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	5x12 reps	rest: 60s
Sit-Up	5x25 reps	rest: 60s