πͺ Arnold Workout Split
Classic 6-Day Bodybuilding Training Structure
MONDAY
π΄ Chest + Back
- Bench Press
- Incline Dumbbell Press
- Dumbbell Fly
- Pull-Ups
- Barbell Row
- Lat Pulldown
TUESDAY
π Shoulders + Arms
- Overhead Press
- Lateral Raise
- Rear-Delt Fly
- Barbell Curl
- Dumbbell Curl
- Triceps Pushdown
WEDNESDAY
π’ Legs + Abs
- Squats
- Leg Press
- Romanian Deadlift
- Leg Extension
- Leg Curl
- Calf Raise
- Hanging Leg Raise
THURSDAY
π΄ Chest + Back
- Bench Press
- Incline Press
- Cable Fly
- Pull-Ups
- Barbell Row
- Seated Cable Row
FRIDAY
π Shoulders + Arms
- Shoulder Press
- Lateral Raise
- Rear-Delt Fly
- Barbell Curl
- Hammer Curl
- Skull Crushers
- Triceps Pushdown
SATURDAY
π’ Legs + Abs
- Squats
- Leg Press
- Lunges
- Leg Curl
- Leg Extension
- Calf Raise
- Plank
SUNDAY
⚫ Rest & Recovery
- Complete Rest
- Light Walking
- Hydration
- Balanced Nutrition
- Quality Sleep
M G DIGITAL ARNOLD SPLIT FORMULA
Chest + Back → Shoulders + Arms → Legs + Abs → Repeat → Rest
⚠️ Training Tip:
Warm up before training, use controlled technique, and increase training volume gradually. Choose a workload appropriate for your training experience and recovery.MAHAVEER GYM DIGITAL
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