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Arnold Split (Abs x 3)
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The Arnold Split (Abs x 3) routine by MaxBatchelor is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Looking to build up and lean out then this programme is for you!
Routine detail
Day 1
Chest & Back
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 2
Shoulders & Arms
Est. 0 min
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Day 3
Legs
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 4
Chest & Back
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Day 5
Shoulders & Arms
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Barbell Shrug
3 Sets x 15 Reps
Day 6
Legs
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
