Arnold Split Training Regimen

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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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