Arnold Blueprint
Bulking
Intermediate
Barbell
Plan Details
The Arnold Blueprint routine by ZBKY is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Arnold Blueprint
Routine detail
Mon
Chest & Back
Est. 52 min
8 exercises
Barbell Bench Press
5 Sets x 30,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 30,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 30,12,10,8,6 Reps
Chin-Up with Knee Raise
4 Sets
Barbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Dumbbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Tue
Shoulders, Arms & Abs
Est. 91 min
13 exercises
Barbell Clean
5 Sets x 25 Reps
Dumbbell Shoulder Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 30,12,10,8,6 Reps
Barbell Upright Row
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 30,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,12,10,8,6 Reps
