Workout Routine

Arnold split

by botondnahimi

Workouts

Chest / Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
12
100 sec
2
45% 1RM
10
100 sec
3
60% 1RM
8
120 sec
4
80% 1RM
6
150 sec
5
80% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
12
100 sec
2
45% 1RM
10
120 sec
3
60% 1RM
8
150 sec
4
80% 1RM
6
150 sec
5
80% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

barbell row

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

close grip lat pulldown

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

cable crossover

3 sets

One-Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

One-Arm Lat Pulldown

3 sets

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

ab wheel

3 sets

Arm / Shoulder

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
12
100 sec
2
60% TM
12
100 sec
3
80% TM
10
100 sec
4
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg

hammer curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
40% TM
12
100 sec
2
60% TM
12
100 sec
3
80% TM
10
100 sec
4
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg

tricep pushdown

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

triceps extension

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg

side lateral raise

3 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg

Overhead Press

3 sets

Decline Crunch

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg

Decline Crunch

3 sets