Science-Based Arnold Split

Science-Based Bodybuilding program.

To focus on a certain body part do it early in a workout.
Between series rest for at least 2 minutes. 
Rest also between sides while doing unilateral training: I would suggest taking the total rest time and dividing it into 2.
If the volume isn't enough for muscular development experiment with a higher one ( I suggest seeing for each muscle and not compressively).
Reach at least RPE 9 ( can do another clear rep).

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Stiff Leg Deadlift

Leg Curl

Hip Adductor (Machine)

Leg Extension

Hack Squat

Legs

Alternating sets: Do one movement, rest for 90 seconds, and do the other one. Repeat.

Shoulder Press (Machine)

Cross-body Tricep Extension

Bayesian Curl

Lateral Raise (Cable)

JM Press

Hammer Curl

Rear Delt Fly (Machine)

Delts/Arms

Chest Supported Row (Machine)

Chest Press (Machine)

Single Arm Iso Row

Incline Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Chest/Back

0 reviews for Science-Based Arnold Split