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Arnold Split
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Arnold Split routine by bigkram is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Great all around routine for hypertrophy, fully optimized so that you are getting the most muscle gain and using the least time. Preferably, go to complete failure every set and do 3 minutes of rest between sets.
Routine detail
Mon
Chest, Back, Abs
Est. 0 min
7 exercises
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Incline Bench Row
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Tue
Triceps, Biceps, Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell JM Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Wed
Legs, Forearms
Est. 0 min
8 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 12 Reps
Thu
Chest, Back, Abs
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Incline Bench Row
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Fri
Biceps, Triceps, Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell JM Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Sat
Legs, Forearms
Est. 0 min
8 exercises
Barbell Deadlift
2 Sets x 6 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 12 Reps
Sun
1
Est. 0 min
0 exercises
This day is empty
