Workout Routine

Free

Arnold ¿?¿

by lazybu0y

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Chest&Back - Arms& Shoulders - Legs(Maybe)

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest&Back

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

incline bench press

3×9

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

bench press

3×9

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

lat pulldown

3×9

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

chest supported rows

3×9

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

barbell row

3×10

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Chest fly

3×10

Arms&Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated shoulder press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

Ez bar curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Ez bar curls

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

overhead triceps extensions

3×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

triceps pushdowns

3×15

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated incline curl

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

shrug

3×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

squat

3×5

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lunge

3×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bulgarian split squat

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

romanian deadlift

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3×20