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Arnold 3 Day Split
Bulking
Intermediate
None
Plan Details
The Arnold 3 Day Split routine by cameronnovak is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
intermediate Arnold 6 Day Split- follow the king... get jacked like the Terminator. o.k. that's not gonna happen, but you can look good.
Routine detail
Day 1
Chest/Back #1
Est. 92 min
8 exercises
Barbell Bench Press
5 Sets x 12,10,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,10,8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10,6,4 Reps
Pull-Up
3 Sets x 77 Reps
Decline Crunch
4 Sets x 20 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Day 2
Shoulders/Arms #1
Est. 102 min
12 exercises
Clean and Press
4 Sets x 12,10,8,6 Reps
Dumbbell Front Raise
4 Sets x 15,8,8,8 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Curl
3 Sets x 10,12,7 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12,10,10,77 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12,10,10,77 Reps
Day 3
Legs/Abs #1
Est. 56 min
7 exercises
Barbell Squat
3 Sets x 10,8,6 Reps
Dumbbell Lunge
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,10,10 Reps
Crunch
3 Sets x 20 Reps
Day 4
Chest/Back/Legs #2
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders/Arms #2
Est. 0 min
0 exercises
This day is empty
Day 6
Legs/Abs 2
Est. 0 min
0 exercises
This day is empty
Day 7
Chest/Back/Abs
Est. 0 min
0 exercises
This day is empty
Day 8
Shoulder/Arms
Est. 0 min
0 exercises
This day is empty
Day 9
Legs/Abs
Est. 0 min
0 exercises
This day is empty
Day 10
Chest/Back
Est. 0 min
0 exercises
This day is empty
Day 31
trash
Est. 0 min
0 exercises
This day is empty
