Arnold level 1 basic programme encyclopaedia of BB

**Arnold Level 1 Basic Programme: Encyclopaedia of Bodybuilding**

Embark on a transformative 5-week journey designed to build foundational strength and muscle through a structured regimen of 30 workouts. This program emphasizes key compound movements, including the bench press, squats, and deadlifts, alongside targeted isolation exercises for comprehensive muscle development. Each session is crafted to push your limits with progressive intensity, ensuring you maximize gains while honing your technique. Perfect for those ready to take their lifting to the next level, this program will equip you with the knowledge and skills to excel in bodybuilding. Get ready to unleash your inner champion!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dumbbell Bench Pullover

Wide Grip Pull-Up

Bent Over Row (Dumbbell)

Deadlift (Barbell)

Abs Crunch (Weighted)

Standing Calf Raise

Clean and Press

Lateral Raise (Cable)

Upright Row (Barbell)

Arnold Press

Bicep Curl (Barbell)

Incline Hammer Curl (Dumbbell)

Close Grip Bench Press (Smith Machine)

Skull Crusher (Barbell)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Squat (Barbell)

Reverse Lunge (Barbell)

Leg Curl

Seated Calf Raise

Stiff Leg Deadlift

Leg Extension

Cable Crunch

Incline Chest Fly (Dumbbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Preacher Curl (Machine)

Incline Curl (Dumbbell)

Alternating Dumbbell Curl

Bench Press (Close Grip)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Pendulum Squat

Split Squat (Smith Machine)

Romanian Deadlift (Barbell)

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