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ARNALD SPLIT **
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The ARNALD SPLIT ** routine by Derezzenith is a 6 day workout plan. It is an advanced level plan to achieve general 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. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Tue
shoulders and arms 1
Est. 0 min
8 exercises
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
legs 1
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Thu
chest and back 2
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Fri
shoulders and arms 1
Est. 0 min
8 exercises
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
legs 1
Est. 0 min
7 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
