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Arnold Basic Training Level 1

Kalebro

May 18th 2018

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Arnold Basic Training Level 1

DOWNLOADS/VIEWS: 69/7058

RATING: 68 (FROM 6 JEFIT MEMBERS)

5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Back 7 exercises, 1 hr 12 mins

	Barbell Incline Bench Press	4x12 reps	rest: 65s
	Barbell Bench Press	4x12 reps	rest: 90s
	Dumbbell Pullover	4x12 reps	rest: 65s
	Chin-Up	1x50 reps	rest: 65s
	Barbell Bent-Over Row	4x10 reps	rest: 90s
	Barbell Deadlift	3x10 reps	rest: 90s
	Crunch	5x25 reps	rest: 65s

Shoulders/arms 11 exercises, 1 hr 49 mins

		4x12 reps	rest: 90s
	Dumbbell Lateral Raise	4x12 reps	rest: 90s
	Dumbbell Upright Row	3x10 reps	rest: 65s
	Barbell Push Press	3x6 reps	rest: 90s
	Barbell Curl	4x12 reps	rest: 90s
	Dumbbell Alternating Seated Curl	4x10 reps	rest: 65s
	Barbell Bench Press (Close Grip)	4x12 reps	rest: 65s
	EZ Bar French Press	4x12 reps	rest: 65s
	Dumbbell Seated Wrist Curl	4x12 reps	rest: 65s
	Barbell Wrist Curl (Posterior)	4x12 reps	rest: 65s
	Reverse Crunch	5x25 reps	rest: 65s

Thighs/calves/lower back 7 exercises, 1 hr 20 mins

	Barbell Squat	4x15 reps	rest: 90s
	Dumbbell Lunge	4x15 reps	rest: 65s
	Machine Leg Curl (Prone)	4x15 reps	rest: 65s
	Dumbbell Calf Raise	5x15 reps	rest: 65s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 90s
	Barbell Good Morning	3x10 reps	rest: 90s
	Crunch	5x25 reps	rest: 65s

Chest/Back 7 exercises, 1 hr 12 mins

	Barbell Incline Bench Press	4x12 reps	rest: 65s
	Barbell Bench Press	4x12 reps	rest: 90s
	Dumbbell Pullover	4x12 reps	rest: 65s
	Chin-Up	1x50 reps	rest: 65s
	Barbell Bent-Over Row	4x10 reps	rest: 90s
	Barbell Deadlift	3x10 reps	rest: 90s
	Crunch	5x25 reps	rest: 65s

Shoulders/arms 11 exercises, 1 hr 49 mins

		4x12 reps	rest: 90s
	Dumbbell Lateral Raise	4x12 reps	rest: 90s
	Dumbbell Upright Row	3x10 reps	rest: 65s
	Barbell Push Press	3x6 reps	rest: 90s
	Barbell Curl	4x12 reps	rest: 90s
	Dumbbell Alternating Seated Curl	4x10 reps	rest: 65s
	Barbell Bench Press (Close Grip)	4x12 reps	rest: 65s
	EZ Bar French Press	4x12 reps	rest: 65s
	Dumbbell Seated Wrist Curl	4x12 reps	rest: 65s
	Barbell Wrist Curl (Posterior)	4x12 reps	rest: 65s
	Reverse Crunch	5x25 reps	rest: 65s

Thighs/calves/lower back 7 exercises, 1 hr 20 mins

	Barbell Squat	4x15 reps	rest: 90s
	Dumbbell Lunge	4x15 reps	rest: 65s
	Machine Leg Curl (Prone)	4x15 reps	rest: 65s
	Dumbbell Calf Raise	5x15 reps	rest: 65s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 90s
	Barbell Good Morning	3x10 reps	rest: 90s
	Crunch	5x25 reps	rest: 65s

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