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Arnold Split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Arnold Split routine by MuziLifts is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Arnold's infamous split created by Hamza Sidky
Routine detail
Day 1
Chest/Back/Abs
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 2
Arms, Shoulders
Est. 0 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
Legs/Abs/Calves
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 8 Reps
