ARNALD SPLIT
Bulking
Advanced
Machine strength
Plan Details
The ARNALD SPLIT routine by crankspank is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a hybrid of the push pull legs and Arnald split with added forearm work for juicy arms and a pump
Routine detail
Mon
chest and back 1
Est. 65 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Tue
shoulders and arms 1
Est. 59 min
8 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Wed
legs 1
Est. 61 min
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Thu
chest and back 2
Est. 78 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Fri
shoulders and arms 2
Est. 59 min
8 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Sat
legs 2
Est. 61 min
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
