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Arnold Split
General
Intermediate
Machine strength
Plan Details
The Arnold Split routine by ollypop is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Back
Est. 92 min
8 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Rack Pull
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Wed
Arms/Delts
Est. 81 min
9 exercises
Smith Machine Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise (Prone)
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Fri
Legs/Forearms
Est. 100 min
9 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
