Arnold - Basic Mass Routine
Shared By : cshaft VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 157

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Description

ANY Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Smith Machine Bench Press Smith Machine Bench Press 60 sec 10 5 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 60 sec 10 5 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 10 5 Progress Chart

Back

Chin Up Chin Up 60 sec Undefined 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 5 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 1 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 6 1 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 4 1 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 60 sec 25 5 Progress Chart
ANY Legs & Lower Back
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 5 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 15 5 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 5 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 10 1 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 6 1 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 4 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 10 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 6 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 4 1 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 60 sec 25 5 Progress Chart
ANY Shoulders, Arms & Forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Clean & Presses 60 sec 10 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 5 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 60 sec 10 5 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 10 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 5 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 10 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 5 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 10 5 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 60 sec 12 5 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 60 sec 25 5 Progress Chart