Arnold X Upper Lower | Workout Programs | Boostcamp App |

Arnold X Upper Lower

by Avishek D.

3 athletes joined

Program Description

Arms dominant 5 day split

Program Overview

Level

Intermediate, Advanced

Goal

Muscle & Sculpting, Bodybuilding

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

70 minutes

Created

Apr 21, 2024 04:55

Last Edited

Jul 08, 2024 03:35

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Day 1

1

Bench Press (Dumbbell)

3 Sets

10 Reps

2

Barbell Row

3 Sets

12 Reps

3

Incline Chest Fly (Dumbbell)

3 Sets

15 Reps

4

Seated Row (Machine)

3 Sets

12 Reps

5

Lat Pulldown

4 Sets

15 Reps

6

Upright Row (Cable)

5 Sets

12 Reps

Day 2

1

Overhead Press (Barbell)

4 Sets

8 Reps

2

Bench Press (Close Grip)

4 Sets

10 Reps

3

Bicep Curl (EZ Bar)

4 Sets

10 Reps

4

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

5

Hammer Curl

4 Sets

15 Reps

@7.5

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

@8.5

7

Lateral Raise (Cable)

3 Sets

12 Reps

@8.5

Day 3

1

Squat (Barbell)

5 Sets

8 Reps

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

3

Lunge (Barbell)

3 Sets

22 Reps

4

Leg Extension

3 Sets

15 Reps

5

Seated Calf Raise

6 Sets

12 Reps

Day 4

1

Bench Press (Barbell)

4 Sets

8 Reps

2

Chin-Up (Weighted)

3 Sets

10 Reps

3

Seated Row (Cable)

3 Sets

12 Reps

4

Skull Crusher

4 Sets

12 Reps

5

Incline Curl (Dumbbell)

4 Sets

10 Reps

6

Lateral Raise (Cable)

5 Sets

20 Reps

Day 5

1

Deadlift (Deficit)

3 Sets

8 Reps

2

Leg Press (45 Degrees)

5 Sets

10 Reps

3

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

4

Leg Curl

3 Sets

15 Reps

5

Seated Calf Raise

6 Sets

15 Reps