5 Day Arnold Split - JEFIT

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5 Day Arnold Split - JEFIT

5 Day Arnold Split banner

5 Day Arnold Split

AUDIO TIP

Cutting

Intermediate

Barbell

Plan Details

The 5 Day Arnold Split routine by JonathonDavid2 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Powerlifting sets drop 10, 6, 4. 1st of 5 set exercises is a warm up. Max rest between sets 1 min. un

Routine detail

Any

#5 Shoulders & Arms

Est. 106 min

11 exercises

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 6 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 12 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

4 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

5 Sets x 25 Reps

Any

#2 Shoulders & Arms

Est. 108 min

11 exercises

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 6 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

5 Sets x 25 Reps

Any

#4 Chest & Back

Est. 88 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 16 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Barbell Hang Clean Below the Knees Demonstration

Barbell Hang Clean Below the Knees

3 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 25 Reps

Any

#1 Chest & Back

Est. 89 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 16 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Barbell Hang Clean Below the Knees Demonstration

Barbell Hang Clean Below the Knees

3 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 25 Reps

Any

#3 Legs & Low Back

Est. 77 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 15 Reps

Barbell Hang Clean Below the Knees Demonstration

Barbell Hang Clean Below the Knees

3 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 25 Reps