Upper Lower X Arnold

Strength focused Upper/Lower days paired with Hypertrophy focused Arnold split

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Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Upper day

Leg Press

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

Hammer Curl (Dumbbell)

Rear Delt Fly (Cable)

Lower Day

Plank

Abs Crunch (Weighted)

Leg Raise (Captain's Chair)

Ab day (at home)

Shoulder Press (Machine)

Dip (Bodyweight)

Single Arm Pushdown

Arm day

Incline Bench Press (Smith Machine)

Seated Row (Machine)

Lat Pulldown (Single Arm)

Shrug (Dumbbell)

Chest/Back day

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