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  • Arnold Split Training Regimen

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    The document outlines a 3 week workout program that splits the body into chest and back, shoulders and arms, and legs routines. It provides specific exercises for each muscle group along with set and repetition recommendations. The program follows a rotating schedule where different groups are worked out on different days and some rest days are included each week to allow for recovery.

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    The document outlines a 3 week workout program that splits the body into chest and back, shoulders and arms, and legs routines. It provides specific exercises for each muscle group along with set and repetition recommendations. The program follows a rotating schedule where different groups are worked out on different days and some rest days are included each week to allow for recovery.

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    © All Rights Reserved
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    2K views3 pages

    Arnold Split Training Regimen

    Uploaded by

    Alt Enjoyer
    The document outlines a 3 week workout program that splits the body into chest and back, shoulders and arms, and legs routines. It provides specific exercises for each muscle group along with set and repetition recommendations. The program follows a rotating schedule where different groups are worked out on different days and some rest days are included each week to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 3

    Chest and Back:

    Bench Press – 4 sets of 6-8 reps


    Barbell Row – 4 sets of 8-10 reps
    Inclined Dumbbell Bench Press – 3 sets of 10-12 reps
    Cable Row – 3 sets of 12-15 reps
    Chest Flies – 3 sets of 12-15 reps
    Lat Pulldown – 3 sets of 10-12 reps
    Shrugs– 3 sets of 10-12 reps
    Leg Raises – 3 sets of 12-15 reps

    Shoulders and Arms:


    Overhead Press – 3 sets of 6-8 reps
    Lateral Raises – 3 sets of 12-15 reps
    Machine Rear Deltoid Fly – 3 sets of 12-15 reps
    Triceps Cable Pushdown – 3 sets of 10-12 reps
    Skull Crushers – 3 sets of 12-15 reps
    Hammer Curls – 3 sets of 10-12 reps
    Close Grip Barbell Curls – 3 sets of 8-10 reps
    Rope Rollers – 3 sets of 2-3 reps

    Legs:
    Squat – 4 sets of 8-10 reps
    Quad Extension – 3 sets of 10-12 reps
    Hamstring Curls – 3 sets of 8-10 reps
    Calf Raises – 4 sets of 12-15 reps
    Back Extension – 3 sets of 12-15 reps
    Cable Pallof Press – 3 sets 10-12 reps
    Week 1:
    Day 1: Chest and Back
    Day 2: Shoulders and Arms
    Day 3: Legs
    Day 4: Rest
    Day 5: Chest and Back
    Day 6: Shoulders and Arms
    Day 7: Legs

    Week 2:
    Day 1: Rest
    Day 2: Rest
    Day 3: Chest and Back
    Day 4: Shoulders and Arms
    Day 5: Legs
    Day 6: Rest
    Day 7: Chest and Back

    Week 3:
    Day 1: Shoulders and Arms
    Day 2: Legs
    Day 3: Rest
    Day 4: Rest
    Day 5: Chest and Back
    Day 6: Shoulders and Arms
    Day 7: Legs

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