Arnold Split
Bulking
Intermediate
Machine strength
Plan Details
The Arnold Split routine by paulthesoundguy is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Arms
Est. 69 min
9 exercises
Dumbbell Zottman Curl
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Machine Ab Crunch
1 Set x 25 Reps
Tue
Shoulders/Legs
Est. 68 min
6 exercises
Cable External Rotation
5 Sets x 15 Reps
Cable Internal Rotation
5 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Machine Deltoid Raise
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Wed
Chest/Back
Est. 69 min
8 exercises
Push-Up
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 15 Reps
Chin-Up with Knee Raise
5 Sets x 15 Reps
Machine Fly
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Ab Crunch
1 Set x 30 Reps
Thu
Shoulders/Legs
Est. 69 min
7 exercises
Cable External Rotation
5 Sets x 15 Reps
Cable Internal Rotation
5 Sets x 15 Reps
Machine Deltoid Raise
5 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Fri
Arms
Est. 71 min
9 exercises
Dumbbell Zottman Curl
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Dip
5 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Machine Ab Crunch
1 Set x 25 Reps
