Arnold Split #4 - JEFIT

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Arnold Split #4 - JEFIT

Arnold Split #4 banner

Arnold Split #4

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Arnold Split #4 routine by trex895 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest & Back Day 1

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10,8,8,6 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12,10,10,8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10,8,8,6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Tue

Shoulders & Arms Day 2

Est. 0 min

10 exercises

Barbell Seated Press Demonstration

Barbell Seated Press

5 Sets x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12,10,10,8 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

4 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12,10,10,8 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

4 Sets x 10,8,8,6 Reps

Arnold DB Curls Demonstration

Arnold DB Curls

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12,10,10,8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable Low Tricep Extension (Supine) Demonstration

Cable Low Tricep Extension (Supine)

4 Sets x 10,8,8,6 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Wed

Legs Day 1

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5,5,3,3,3 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 10,8,8,6 Reps

Dumbbell Bulgarian Squat Demonstration

Dumbbell Bulgarian Squat

4 Sets x 12,10,10,8 Reps

Barbell Step-Up Demonstration

Barbell Step-Up

4 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 10 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

4 Sets x 15 Reps

Thu

Chest & Back Day 2

Est. 0 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12,10,10,8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10,8,8,6 Reps

Cable High Cross-Over Demonstration

Cable High Cross-Over

4 Sets x 8 Reps

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

4 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 10,8,8,6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Alternating Bent-Over Reverse Fly Demonstration

Dumbbell Alternating Bent-Over Reverse Fly

4 Sets x 12,10,10,8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Fri

Shoulders & Arms Day 2

Est. 0 min

10 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12,10,10,8 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

4 Sets x 8 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 8,8,6,6 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10,8,8,6 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Cross-body Hammer Curls Demonstration

Dumbbell Cross-body Hammer Curls

4 Sets x 12,10,10,8 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10,10,8,8 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Sat

Legs Day 2

Est. 0 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12,10,8,8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12,12,10,8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,12,10,8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 15,12,10,10 Reps