← Back to Routines

LEGEND

Full Body

Free Weights

10 Exercises

👑Arnold's Golden Six Expanded

10 Exercises • Golden Era full-body foundation with arms & calves

Exercises in this Routine

10 Exercises

#1

Arms Apart Circular Toe Touch

Arms Apart Circular Toe Touch

glutes

home

3 Sets x 8-12 Reps

#2

Barbell Full Squat

Barbell Full Squat

glutes

gym

3 Sets x 8-12 Reps

#3

Barbell Bench Press

Barbell Bench Press

pectorals

gym

3 Sets x 8-12 Reps

#4

Chin-Up

lats

home

3 Sets x 8-12 Reps

#5

Barbell Seated Overhead Press

Barbell Seated Overhead Press

delts

gym

3 Sets x 8-12 Reps

#6

Barbell Curl

biceps

gym

3 Sets x 8-12 Reps

#7

Barbell Close-Grip Bench Press

Barbell Close-Grip Bench Press

triceps

gym

3 Sets x 8-12 Reps

#8

Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

calves

home

3 Sets x 8-12 Reps

#9

3/4 Sit-Up

abs

home

3 Sets x 8-12 Reps

#10

All Fours Squad Stretch

All Fours Squad Stretch

quads

home

3 Sets x 8-12 Reps

Ready to stop overthinking?

Join thousands of beginners who have eliminated gym anxiety. No accounts, no paywalls.

Start Working Out Now!

FitIndeed

Just Show Up.

© 2026 FitIndeed. A 100% free tool for gym beginners.