AC Arnold Split

Volume based Arnold Split (Chest/Back, Arms, Legs) 2x a week for muscle hypertrophy and a bodybuilding focused physique.

Feel free to swap comparable exercises per availability and time and preference. Nothing is set in stone. Also the exercises are not arranged in an order. 

I personally don’t like preacher curls. Doesn’t mean you can’t swap those in for EZ bar curls. Be creative with it. This is just a guide.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Barbell)

T-Bar Row

Chest Fly (Machine)

Single Arm High Row (Cable)

Chest Press (Machine)

Chest Supported Row (Machine)

Cable Crossover

Chest Back Barbell

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dumbbell Row

Chest Back Dumbbell

V-Handle Tricep Pushdown (Cable)

Front Raise

Bicep Curl (Cable)

Shrug (Barbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Bicep Curl (EZ Bar)

Skull Crusher

Bench Press (Close Grip)

Lateral Raise (Machine)

Arms

Hamstring Curl

Squat (Barbell)

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Legs

0 reviews for AC Arnold Split