Arnold Split

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7 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Great all around routine for hypertrophy, fully optimized so that you are getting the most muscle gain and using the least time. Preferably, go to complete failure every set and do 3 minutes of rest between sets.

Chest, Back, Abs 7 exercises, 0 min

Barbell Bench Press	2x8 reps	rest: 180s
Dumbbell Incline Bench Press	2x10 reps	rest: 180s
Machine Fly	2x10 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 180s
Cable Seated Row	2x10 reps	rest: 180s
Dumbbell Incline Bench Row	2x10 reps	rest: 180s
Cable Kneeling Crunch	2x12 reps	rest: 180s

Triceps, Biceps, Shoulders 7 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 180s
Dumbbell Lateral Raise	3x12 reps	rest: 180s
Cable One-Arm Reverse Fly	4x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 90s
Barbell JM Press	2x8 reps	rest: 180s
Dumbbell Bicep Curl	2x10 reps	rest: 180s
Dumbbell Hammer Curl	2x10 reps	rest: 180s

Legs, Forearms 8 exercises, 0 min

Barbell Squat	2x8 reps	rest: 180s
Machine Seated Leg Curl	2x12 reps	rest: 180s
Machine Leg Extension	2x10 reps	rest: 180s
Barbell Romanian Deadlift	2x10 reps	rest: 180s
Machine Seated Calf Raise	2x12 reps	rest: 180s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 90s
EZ Bar Curl (Reverse Grip)	2x12 reps	rest: 180s

Chest, Back, Abs 7 exercises, 0 min

Dumbbell Incline Bench Press	2x10 reps	rest: 180s
Dumbbell Bench Press	2x10 reps	rest: 180s
Machine Fly	2x10 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 180s
Cable Seated Row	2x10 reps	rest: 180s
Dumbbell Incline Bench Row	2x10 reps	rest: 180s
Cable Kneeling Crunch	2x12 reps	rest: 180s

Biceps, Triceps, Shoulders 7 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 180s
Dumbbell Lateral Raise	3x12 reps	rest: 180s
Cable One-Arm Reverse Fly	4x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 90s
Barbell JM Press	2x8 reps	rest: 180s
Dumbbell Bicep Curl	2x10 reps	rest: 180s
Dumbbell Hammer Curl	2x10 reps	rest: 180s

Legs, Forearms 8 exercises, 0 min

Barbell Deadlift	2x6 reps	rest: 180s
Machine Leg Press	2x10 reps	rest: 180s
Machine Leg Curl (Prone)	2x12 reps	rest: 180s
Machine Leg Extension	2x10 reps	rest: 180s
Machine Seated Calf Raise	2x12 reps	rest: 180s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 90s
EZ Bar Curl (Reverse Grip)	2x12 reps	rest: 180s