Arnold 3 Day Split
Bulking
Advanced
Machine strength
Plan Details
The Arnold 3 Day Split routine by danhiggins is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.
Routine detail
Day 1
Chest & Tricep
Est. 0 min
11 exercises
Barbell Decline Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 6 Reps
Day 2
Back & Bicep
Est. 0 min
12 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Machine Seated Row
4 Sets x 6 Reps
Dumbbell Rear Deltoid Row
4 Sets x 6 Reps
Machine Reverse Fly
4 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 6 Reps
Cable Rope Hammer Curl
4 Sets x 6 Reps
Day 3
Shoulders & Forearms & Legs
Est. 0 min
12 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Smith Machine Shrug
4 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 6 Reps
Cable One-Arm Reverse Curl
4 Sets x 6 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Calf Press
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Hack Calf Raise
4 Sets x 6 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
REPEAT
Est. 0 min
0 exercises
This day is empty
