Arnold 6 Day Split

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 13 exercises, 54 mins

Barbell Bench Press	5x5 reps	rest: 0s
Barbell Incline Bench Press	5x8 reps	rest: 0s
Dip	5x0 reps	rest: 0s
Barbell Row	5x10 reps	rest: 0s
Cable Kneeling Crunch	5x12 reps	rest: 0s
Pull-Up	5x0 reps	rest: 0s
	5x8 reps	rest: 0s
Cable Shoulder Extension	5x15 reps	rest: 0s
Leverage Decline Chest Press	5x8 reps	rest: 0s
Cable Seated Row	5x8 reps	rest: 0s
Barbell Deadlift	5x5 reps	rest: 0s
Cable Cross-Over	5x10 reps	rest: 0s
Chin-Up	5x0 reps	rest: 0s

Legs 10 exercises, 49 mins

Shoulders and Arms 17 exercises, 1 hr 20 mins

Barbell Curl	5x8 reps	rest: 0s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 0s
Dumbbell Supinated One-Arm Wrist Curl	4x10 reps	rest: 0s
Barbell Reverse Curl	4x8 reps	rest: 0s
Dumbbell Seated Tricep Press	5x8 reps	rest: 0s
Dragon Flag	6x0 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x8 reps	rest: 0s
Dumbbell Reverse Fly (Prone)	5x8 reps	rest: 0s
Dumbbell Seated Arnold Press	3x8 reps	rest: 0s
Dumbbell Incline Alternating Hammer Curl	5x8 reps	rest: 0s
Barbell Preacher Curl	6x8 reps	rest: 0s
Dumbbell Concentration Curl	5x8 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	5x8 reps	rest: 0s
Barbell Military Press	5x5 reps	rest: 0s
Cable Shoulder Extension	5x8 reps	rest: 0s
Hanging Leg Raise	5x0 reps	rest: 0s