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ARNALD SPLIT
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The ARNALD SPLIT routine by poesnaai is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
ARNALD split with forearm training to hit the muscles optimaly while building strength and size so you look. the best you can be
Routine detail
Mon
chest and back 1
Est. 75 min
7 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Tue
shoulders and arms 1
Est. 78 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Wed
legs 1
Est. 75 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Thu
chest and back 2
Est. 68 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Fri
shoulders and arms 2
Est. 78 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Sat
legs 2
Est. 79 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
