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Arnold Split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Arnold Split routine by OmarHaffez is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
6 Days Program
Routine detail
Day 1
Chest and Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Super Power Row
3 Sets
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Standing Multi Flight
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Shoulders and Arms
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Standing Multi Flight
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Day 4
Chest and Back
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Super Lat Pulldown Circular
4 Sets x 8 Reps
Super Inclined Bench Press
3 Sets x 8 Reps
T-Bar Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 5
Shoulders and Arms
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Day 6
Legs
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
