arnold blue print month 1
Bulking
Advanced
Barbell
Plan Details
The arnold blue print month 1 routine by sybanem is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest & back
Est. 54 min
8 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Dumbbell Fly
1 Set
Dumbbell Pullover
1 Set
Chin-Up with Knee Raise
1 Set
Barbell Bent-Over Row
1 Set
Dumbbell Bent-Over Row
1 Set
Hanging Leg Raise
5 Sets x 25 Reps
Day 2
shoulders & arms
Est. 98 min
14 exercises
Barbell Clean and Jerk
5 Sets x 25 Reps
Dumbbell Shoulder Press
1 Set
Dumbbell One-Arm Front Raise
1 Set
Dumbbell Lateral Raise
1 Set
Barbell Upright Row
1 Set
EZ Bar Curl
1 Set
Dumbbell Incline Curl
1 Set
Dumbbell Concentration Curl
1 Set
Barbell Bench Press (Close Grip)
1 Set
EZ Bar Tricep Extension
1 Set
Dumbbell One-Arm Tricep Extension
1 Set
Barbell Kneeling Wrist Curl (Palms Up)
1 Set
Barbell Kneeling Wrist Curl (Palms Down)
1 Set
Decline Crunch
5 Sets x 25 Reps
Day 3
legs
Est. 97 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Pin-Off Good Morning
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 Calf Raise
5 Sets x 8 Reps
Barbell Seated Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Day 4
chest & back 2
Est. 54 min
8 exercises
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Cable Mid Chest Crossover
1 Set
Dumbbell Pullover
1 Set
Weighted Pull-Up
1 Set
EZ Bar Bent-Over Row (Reverse Grip)
1 Set
Dumbbell Incline Bench Row
1 Set
Hanging Leg Raise
5 Sets x 25 Reps
Day 5
shoulders & arms 2
Est. 78 min
14 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press
1 Set
Dumbbell One-Arm Front Raise
1 Set
Dumbbell Reverse Fly
1 Set
Barbell Upright Row
1 Set
Barbell Curl
1 Set
Dumbbell Incline Hammer Curl
1 Set
Dumbbell Preacher Hammer Curl
1 Set
Barbell Bench Press (Close Grip)
1 Set
Cable Shoulder Extension
1 Set
Dumbbell Seated One-Arm Tricep Extension
1 Set
Barbell Kneeling Wrist Curl (Palms Down)
1 Set
Barbell Kneeling Wrist Curl (Palms Up)
1 Set
Decline Crunch
1 Set
Day 6
legs 2
Est. 74 min
8 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell 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
Barbell Seated Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
