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Arnold X Upper Lower
by Avishek D.
2 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
May 07, 2024 10:33
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Week 1
1 / 5 Weeks
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
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
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
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
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