9
Arnold Split for intermediates
(www.setforset.com)
submitted
1 year ago* (last edited 1 year ago)
by
knighthawk0811@lemmy.one
to
c/weightlifting@lemmy.ml
The Arnold Split is a workout split used by the Oak himself, Arnold Schwarzenegger. It's a 6-day split with 2 rest days totaling 8 days and is perfect for someone who wants to do an asynchronous split rather than always doing chest on Monday.
My personal favorite part is on arm day when you do Bicep and Tricep together you feel the pump on your whole arm and it's amazing.
https://docs.google.com/spreadsheets/d/1JWV03sRfRyphKfRaWRKQ_HCWy1S5Hfsf_t9wZzM-HSM/edit?usp=sharing
| Body Part | Movement | Sets | Reps |
|---|---|---|---|
| Day 1 | |||
| Chest - BB | |||
| Back - Lats | |||
| Abs | |||
| Movement | Sets | Reps | |
| Chest | Flat BB Wide Grip Bench Press | 3 | 15-20 |
| Chest | Incline BB Wide Grip Bench Press | 3 | 15-20 |
| Chest | DB Fly | 2 | 15-20 |
| Chest | DB Pullover | 2 | 15-20 |
| Chest | Decline BB Wide Grip Bench Press | 1 | F |
| Back | L-Sit Pullups | 3 | 5 |
| Back - Superset | Close Grip Seated Cable Row | 3 | 15-20 |
| Back - Superset | T-Bar Row | 3 | 15-20 |
| Back | Flexion Row | 1 | F |
| Abs | Crossover Crunch | 1 | F |
| Day 2 | |||
| Arms | |||
| Shoulders | |||
| Forearms | |||
| Movement | Sets | Reps | |
| Side Delts - Top Set | Arnold Press | 1 | 8-12 |
| Side Delts - Superset | 45x45 lateral Raises | 3 | 15-20 |
| Side Delts - Superset | Upright Rows | 3 | 10-15 |
| Tricep | Close Grip Bench | 1 | 6-9 |
| Tricep | Cable Sideways Ext (Katana Ext) | 3 | 10-15 |
| Tricep | Decline Lying DB Extension | 3 | 8-12 |
| Bicep | EZ Bar Curl | 1 | 8-12 |
| Bicep | Strict Cable Curl | 4 | 10-15 |
| Bicep - Superset | 1arm Preacher Curl | 3 | 8-12 |
| Forearm | Wrist Curls | 1 | F |
| Day 3 | |||
| Quads | |||
| Calf | |||
| Movement | Sets | Reps | |
| Squat Strength | Heavy Walkout | 3 | 15s |
| Quad (Top Set) | BB Back Squat | 3 | 8-12 |
| Quad (Drop Sets) | Belt Squat | 3 | 10-15 |
| Leg - Complete | DB BSS | 1 | F |
| Calf | Standing Calf Raise | 1 | F |
| Day 4 | |||
| Back - Upper | |||
| Chest - DB | |||
| Abs | |||
| Movement | Sets | Reps | |
| Back | BB Row | 3 | 15-20 |
| Back | 45 Incline Reverse Fly | 3 | 15-20 |
| Back | Chest Supported Cable Row | 3 | 15-20 |
| Back | BB Shrug | 1 | F |
| Chest | Flat DB Bench Press | 3 | 15-20 |
| Chest | Incline DB Bench Press | 3 | 15-20 |
| Chest | DB Fly | 2 | 15-20 |
| Chest | DB Pullover | 2 | 15-20 |
| Chest | Decline DB Bench Press | 1 | F |
| Abs | Crossover Crunch | 1 | F |
| Day 5 | |||
| Arms | |||
| Shoulders | |||
| Forearms | |||
| Movement | Sets | Reps | |
| Side Delts - Top Set | BB OH Press | 1 | 6-9 |
| Side Delts - Superset | Full Frontal Raise | 3 | 10-15 |
| Side Delts - Superset | Upright Rows | 3 | 8-12 |
| Tricep - Top Set | Close Grip Bench Press | 1 | 6-9 |
| Tricep - Superset | Decline Lying DB Extension | 3 | 8-12 |
| Tricep - Superset | Reverse Grip Tricep Push Down | 3 | 8-12 |
| Bicep - Top Set | EZ Bar Curl | 1 | 8-12 |
| Bicep - Superset | No Money Curls | 3 | 8-12 |
| Bicep - Superset | Reverse Cable Curls | 3 | 8-12 |
| Forearm | Wrist Curls | 1 | F |
| Day 6 | |||
| Glute & Hamstring | 1 | ||
| Calf | |||
| Movement | Sets | Reps | |
| Glute Strength | Sumo Deadlift | 3 | 8-12 |
| Ham | Lying Leg Curl | 3 | 10-15 |
| Hinge | Hyper | 3 | F |
| Glute Unilateral | Cable Kick Back | 1 | G 50 |
| Calf | Sitting Calf Raise | 1 | F |