Arnold
Bulking
Advanced
Barbell
Plan Details
The Arnold routine by skizzles is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Arms
Est. 80 min
8 exercises
Dumbbell Pullover
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Day 2
Shoulders & Arms
Est. 111 min
11 exercises
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Day 3
Legs
Est. 88 min
9 exercises
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Day 4
Chest & Arms
Est. 80 min
8 exercises
Dumbbell Pullover
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Day 5
Shoulders and Arms
Est. 110 min
11 exercises
Dumbbell Reverse Fly (Prone)
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Day 6
Legs
Est. 88 min
9 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
