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ARNOLD SPLIT
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The ARNOLD SPLIT routine by MiREZA is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest and Back
Est. 0 min
6 exercises
Barbell Bench Press
4 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
3 Sets x 12 Reps
Day 2
Shoulder and 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
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Alternating 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
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Chest and Back 2
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Day 6
Shoulders and Arms 2
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 21 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Day 7
Legs 2
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Leg Raise
2 Sets x 25 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
