Arnold 6 Day Split
General
Advanced
Machine strength
Plan Details
The Arnold 6 Day Split routine by kuyadre is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Shoulders and Arms
Est. 81 min
17 exercises
Barbell Curl
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Dragon Flag
6 Sets
Dumbbell Reverse Fly (Prone)
5 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets
Any
Chest and Back
Est. 54 min
13 exercises
Barbell Row
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
5 Sets
Cable Seated Row
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dip
5 Sets
Standing Ab Wheel Rollout
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Any
Legs
Est. 49 min
10 exercises
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Cable Wood Chop
5 Sets x 12 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
Barbell Front Squat
5 Sets
Machine Leg Extension
10 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Barbell Deadlift
7 Sets
