Scribd
Upload
3K views2 pages

Arnold Split 5 Days Workout

The Arnold Split Workout Plan is a 5-day training regimen focusing on different muscle groups each day. It includes exercises for chest and back, shoulders and arms, legs and abs, and incorporates both heavy and light training sessions. Each day consists of a variety of exercises with specified sets and repetitions to target strength and hypertrophy.

Uploaded by

ibrahimalawady12
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
3K views2 pages

Arnold Split 5 Days Workout

The Arnold Split Workout Plan is a 5-day training regimen focusing on different muscle groups each day. It includes exercises for chest and back, shoulders and arms, legs and abs, and incorporates both heavy and light training sessions. Each day consists of a variety of exercises with specified sets and repetitions to target strength and hypertrophy.

Uploaded by

ibrahimalawady12
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

Arnold Split Workout Plan (5 Days)

Day 1: Chest + Back


- Incline Dumbbell Press - 4 × 10
- Flat Barbell Press - 3 × 8
- Cable Crossover (High) - 3 × 12
- Wide-Grip Pull-ups - 4 × Max
- Barbell Rows - 3 × 10
- Seated Cable Row - 3 × 12
- Hyperextensions - 3 × 15

Day 2: Shoulders + Arms


- Seated Overhead Dumbbell Press - 4 × 10
- Lateral Raises (Drop Set) - 3 × 15
- Rear Delt Cable Flys - 3 × 12
- EZ Bar Curl - 3 × 10
- Hammer Curl - 3 × 12
- Rope Pushdown - 3 × 12
- Overhead Dumbbell Extension - 3 × 10

Day 3: Legs + Abs


- Back Squat - 4 × 8
- Leg Press - 3 × 12
- Romanian Deadlift - 3 × 10
- Walking Lunges - 2 × 20 steps
- Standing Calf Raise - 4 × 15
- Hanging Leg Raises - 3 × 15
- Cable Crunch - 3 × 20

Day 4: Chest + Back (Light Focus)


- Incline Smith Machine Press - 4 × 12
- Flat Dumbbell Flys - 3 × 15
- Neutral-Grip Lat Pulldown - 4 × 12
- Straight Arm Pulldown - 3 × 15
Arnold Split Workout Plan (5 Days)

- One Arm Dumbbell Row - 3 × 10 each

Day 5: Shoulders + Arms (Again)


- Arnold Press - 4 × 10
- Cable Lateral Raise - 3 × 15
- Reverse Pec Deck - 3 × 12
- Concentration Curl - 3 × 12
- Barbell Curl (Close Grip) - 3 × 10
- Skull Crushers - 3 × 12
- Triceps Dips - 3 × Max

You might also like