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6-day Arnold split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 6-day Arnold split routine by michaelachanzar is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6-day Arnold split
Routine detail
Any
Chest and back 2
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Low to high cable flye
3 Sets x 12 Reps
Row movement
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 20 Reps
Any
Legs 2
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Bench Hip Thrust
2 Sets x 15 Reps
Stair Master
1 Set
Any
Arm 1
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Bayesian Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Abs
3 Sets x 8 Reps
Any
Arms 2
Est. 0 min
6 exercises
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Abs
3 Sets x 15 Reps
Any
Chest and Back 1
Est. 0 min
7 exercises
Pull-Up
2 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Upright Row
3 Sets x 10 Reps
