Arnold Split

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

https://fitbod.me/blog/arnold-split/

Chest and Back 6 exercises, 0 min

Barbell Bench Press	5x12,8,6,6,8 reps	rest: 150s
Barbell Bent-Over Row	4x8,8,8,10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10,10,12 reps	rest: 15s
Barbell Pullover	3x10,10,12 reps	rest: 60s
Cable Mid Chest Crossover	3x10,10,12 reps	rest: 15s
T Bar Row	3x10,10,12 reps	rest: 60s

Shoulders and Arms 6 exercises, 0 min

Barbell Shoulder Press	5x10,8,6,6,8 reps	rest: 150s
Dumbbell Seated Arnold Press	4x8,8,8,10 reps	rest: 120s
EZ Bar Curl	3x12,12,15 reps	rest: 15s
Dumbbell Lateral Raise	3x10,10,12 reps	rest: 60s
Dumbbell Hammer Curl	3x12,12,15 reps	rest: 15s
Cable Rope High Pulley Tricep Extension	3x12,12,15 reps	rest: 60s

Legs 6 exercises, 0 min

Chest and Back 6 exercises, 0 min

Barbell Incline Bench Press	5x12,8,6,6,8 reps	rest: 15s
Machine Assisted Pull-Up	4x8,8,8,10 reps	rest: 135s
Dumbbell Fly	3x10,10,12 reps	rest: 90s
Dumbbell One-Arm Row	3x10,10,12 reps	rest: 90s
Dip	3x10,10,12 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x12,12,15 reps	rest: 90s

Shoulders and Arms 6 exercises, 0 min

Dumbbell Seated Shoulder Press	5x10,8,6,6,8 reps	rest: 150s
Cable Rope Face Pull	4x8,8,8,10 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x8,8,10 reps	rest: 15s
	3x21 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10,10,12 reps	rest: 15s
Barbell Shrug	3x15,15,20 reps	rest: 60s

Legs 6 exercises, 0 min