Arnold 3 Day Split

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 1
Day 2
Day 3
Day 4
Day 5

Chest & Tricep 11 exercises, 0 min

Barbell Decline Bench Press	4x6 reps	rest: 60s
Barbell Incline Bench Press	4x6 reps	rest: 60s
Barbell Bench Press	4x6 reps	rest: 60s
Machine Fly	4x6 reps	rest: 60s
Dip	4x6 reps	rest: 60s
Cable Cross-Over	4x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x6 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x6 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	4x6 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x6 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x6 reps	rest: 60s

Back & Bicep 12 exercises, 0 min

Pull-Up	4x6 reps	rest: 60s
Barbell Deadlift	4x6 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Cable Seated Row	4x6 reps	rest: 60s
Machine Seated Row	4x6 reps	rest: 60s
Dumbbell Rear Deltoid Row	4x6 reps	rest: 60s
Machine Reverse Fly	4x6 reps	rest: 60s
Machine Lat Pulldown	4x6 reps	rest: 60s
Barbell Curl	4x6 reps	rest: 60s
Dumbbell Incline Curl	4x6 reps	rest: 60s
Preacher Curl Machine	4x6 reps	rest: 60s
Cable Rope Hammer Curl	4x6 reps	rest: 60s

Shoulders & Forearms & Legs 12 exercises, 0 min

Barbell Shoulder Press	4x6 reps	rest: 60s
Dumbbell Lateral Raise	4x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
Smith Machine Shrug	4x6 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x6 reps	rest: 60s
Cable One-Arm Reverse Curl	4x6 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	4x6 reps	rest: 60s
Barbell Squat	4x6 reps	rest: 60s
Machine Leg Extension	4x6 reps	rest: 60s
Machine Calf Press	4x6 reps	rest: 60s
Machine Leg Press	4x6 reps	rest: 60s
Hack Calf Raise	4x6 reps	rest: 60s