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Curry’s modded Arnold Split.
by Mike
2 athletes joined
Program Description
Tweaked Arnold Split to get Kyle the results of gaining Strength and Pythonss🐍. Created with the thought of lifting @planetfitness and cutting down.
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jul 07, 2024 06:10
Last Edited
Jul 07, 2024 07:44
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Week 1
1 / 4 Weeks
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
6-10 Reps
@6.5
@8.5
@9
@9.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@6.5
@8.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@9
6
Seated Dip (Machine)
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@8.5
7
Single Arm Iso Row
2 Sets
8-10 Reps
@8.5
8
Pec Deck (Machine)
2 Sets
12-15 Reps
@8.5
9
Back Extension
2 Sets
15 Reps
@10
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
4-6 Reps
8-10 Reps
@6
@8
@8.5
@9
@9
2
Leg Extension
1 Set
1 Set
10-15 Reps
8-12 Reps
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-10 Reps
@8
@9.5
4
Calf Raise (Leg Press)
1 Set
1 Set
15 Reps
15 Reps
@9
@9.5
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
6
Cable Crunch
2 Sets
15 Reps
@9.5
Day 2
1
Face Pull
2 Sets
1 Set
12 Reps
15 Reps
@9
@9.5
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9.5
3
Shoulder Press (Machine)
1 Set
2 Sets
10-15 Reps
6-8 Reps
@8
@9
4
Alternating Dumbbell Curl
2 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
8-10 Reps
6-8 Reps
@9
@9
@9
6
Hammer Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@8.5
@9
7
Overhead Extension (EZ Bar)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@8.5
@9
8
Spider Curl
1 Set
1 Set
12-15 Reps
8-10 Reps
@8.5
@10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
12-15 Reps
6-10 Reps
@8
@9.5
Day 5
1
Face Pull
2 Sets
1 Set
12 Reps
15 Reps
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
3
Shoulder Press (Machine)
1 Set
2 Sets
10-15 Reps
6-8 Reps
@8
@9
4
Alternating Dumbbell Curl
2 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
8-10 Reps
6-8 Reps
@9
@9
@9
6
Hammer Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@8.5
@9
7
Overhead Extension (EZ Bar)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@8.5
@9
8
Spider Curl
1 Set
1 Set
12-15 Reps
8-10 Reps
@8.5
@10
9
Reverse Wrist Curl (Barbell)
2 Sets
12-15 Reps
@9.5
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
4-6 Reps
8-10 Reps
@6
@8
@8.5
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-10 Reps
@8
@9
@9
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
4
Calf Raise (Leg Press)
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
6
Cable Crunch
2 Sets
15 Reps
@9.5
Day 6
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
6-10 Reps
@6.5
@8.5
@9
@9.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@6.5
@8.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@9
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
8-10 Reps
@7.5
@8.5
@9
7
Single Arm Iso Row
2 Sets
8-10 Reps
@8.5
8
Pec Deck (Machine)
2 Sets
12-15 Reps
@8.5
9
Back Extension
2 Sets
15 Reps
@10