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    ARNOLD

    Uploaded by

    Mouhamed Hamoudi
    This document outlines a 6-day full body workout split with rest days. It involves working chest and back on day 1, shoulders and arms on day 2, and legs on day 3. This pattern then repeats on days 4, 5, and 6. Each workout focuses on a different muscle group and provides 3-4 exercises for that group with set and repetition recommendations. The workouts alternate between workout A and B versions on the repeat days to continually challenge the muscles.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    ARNOLD

    Uploaded by

    Mouhamed Hamoudi
    153 views2 pages
    This document outlines a 6-day full body workout split with rest days. It involves working chest and back on day 1, shoulders and arms on day 2, and legs on day 3. This pattern then repeats on days 4, 5, and 6. Each workout focuses on a different muscle group and provides 3-4 exercises for that group with set and repetition recommendations. The workouts alternate between workout A and B versions on the repeat days to continually challenge the muscles.

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    ARNOLD (8)

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    This document outlines a 6-day full body workout split with rest days. It involves working chest and back on day 1, shoulders and arms on day 2, and legs on day 3. This pattern then repeats on days 4, 5, and 6. Each workout focuses on a different muscle group and provides 3-4 exercises for that group with set and repetition recommendations. The workouts alternate between workout A and B versions on the repeat days to continually challenge the muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    153 views2 pages

    ARNOLD

    Uploaded by

    Mouhamed Hamoudi
    This document outlines a 6-day full body workout split with rest days. It involves working chest and back on day 1, shoulders and arms on day 2, and legs on day 3. This pattern then repeats on days 4, 5, and 6. Each workout focuses on a different muscle group and provides 3-4 exercises for that group with set and repetition recommendations. The workouts alternate between workout A and B versions on the repeat days to continually challenge the muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

     DAY 1 – Chest and back

     DAY 2 – Shoulders and arms


     DAY 3 – Legs and lower back
     DAY 4 – Rest
     DAY 5 – Chest and back
     DAY 6 – Shoulders and arms
     DAY 7 – Legs and lower back
     DAY 8 – Rest

    Workout 1: Chest & Back A


     Flat Bench Press 4 sets x 5-8 reps
     Reverse Grip Lat Pulldown 4 sets x 8-12 reps
     Push Ups 3 sets x As Many Reps As Possible
     Single-Arm Dumbbell Row 4 sets of 5-8 reps
     Dumbbell Flyes 4 sets x 12-15 reps

    Workout 2: Shoulders & Arms A


     Dumbbell Shoulder Press 4 sets x 8-12 reps
     Lateral Raise 3 sets x 10-15 reps
     V-Bar Triceps Pressdown 3 sets x 10-15 reps
     Standing Dumbbell Curl 3 sets x 8-12 reps
     Overhead Triceps Extension 3 sets x 10-15 reps
     Hammer Curl 3 sets x 12-15 reps

    Workout 3: Legs A
     Barbell Squat 4 sets x 5-8 reps
     Leg Press 3 sets x 8-12 reps
     Leg Extension 2 sets x 12-15 reps
     Seated Leg Curl 3 sets x 8-12 reps
     Romanian Deadlift 3 sets x 8-12 reps
     Standing Calf Raise 4 sets x 5-8 reps
    Workout 4: Chest & Back B
     Neutral Grip Pull-ups 4 sets x As Many Reps As Possible
     Incline Dumbbell Press 4 sets x 8-12 reps
     Seated Cable Row 4 sets of 8-12 reps
     Cable Crossover 4 sets x 12-15 reps
     Wide Grip Front Lat Pulldown 3 sets x 8-12 reps

    Workout 5: Shoulders & Arms B


     Barbell Press 4 sets x 5-8 reps
     Face Pulls 3 sets x 15-20 reps
     Rope Triceps Pressdown 3 sets x 10-15 reps
     Incline Dumbbell Curl 3 sets x 8-12 reps
     Lying EZ Bar Triceps Extension 3 sets x 12-15 reps
     Dumbbell Preacher Curl 3 sets x 12-15 reps

    Workout 6: Legs B
     Deadlift 4 sets x 5-8 reps
     Leg Press 3 sets x 8-12 reps
     Bulgarian Split Squat 2 sets 8-12 reps
     Glute Ham Raise 3 sets x 8-12 reps
     Seated Leg Curl 3 sets x 12-15 reps
     Standing Calf Raise 4 sets x 15-20 reps

    You can throw in some work for your abs as and when you have the
    time.

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