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  • Arnold Split

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    Rares Andrei
    606 views3 pages
    This document contains workout routines for back/chest, arms, and legs. The back/chest routines include exercises like bench press, barbell row, lat pulldown, and incline dumbbell press. The arm routines focus on biceps, triceps, shoulders with exercises such as barbell curls, skull crushers, and lateral raises. The leg routines consist of lower body exercises like squats, leg curls, leg extensions, and calf raises. Rep ranges and weight progressions are provided for each exercise.

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    Workout program

    Original Title

    arnold_split

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    This document contains workout routines for back/chest, arms, and legs. The back/chest routines include exercises like bench press, barbell row, lat pulldown, and incline dumbbell press. The arm routines focus on biceps, triceps, shoulders with exercises such as barbell curls, skull crushers, and lateral raises. The leg routines consist of lower body exercises like squats, leg curls, leg extensions, and calf raises. Rep ranges and weight progressions are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    606 views3 pages

    Arnold Split

    Uploaded by

    Rares Andrei
    This document contains workout routines for back/chest, arms, and legs. The back/chest routines include exercises like bench press, barbell row, lat pulldown, and incline dumbbell press. The arm routines focus on biceps, triceps, shoulders with exercises such as barbell curls, skull crushers, and lateral raises. The leg routines consist of lower body exercises like squats, leg curls, leg extensions, and calf raises. Rep ranges and weight progressions are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    spate - piept seturi repuri*greutate

    bench press 4 13/12*20 8/7*22.5->20->15


    barbell row 4 12/12/12*15 8*17.5->10
    incline dumbell press 4 12/12 * 20 10/8*22.5
    lat pulldown 4 13*9trepte 11/11/10 *10 ->8
    aparat sub piept 4 12/12/11*22.5 9*25->15
    stat intins spate 4 12/12/12*27.5 10*30
    antebrat 6 14*25

    spate-piept seturi
    dumbell press 4 10/10/9/8 *22.5->17.5
    single arm dumbell row 4
    chest fly low to high 4
    lat pull down 4 13*9trepte 11/11/10 *10 ->8
    chest fly high to low 4 13*32 10/10/9*36->27.5
    scripte spate orizontal 4 11*8->6
    antebrat 6 14*25

    antebrat 12
    piept 24
    spate 24
    bicep 16
    triceps 20
    umeri 20
    coapse 24
    gambe 12
    brate seturi repuri*greutate
    ohp 4 7.5kg
    incline curls 4
    cable press down 4 12*4 11/11/9*5->3
    lateral raise 4 12/12/12/11*12.5->7.5
    barbell curl 4 13/13*25 9/8*30
    skull crusher 4 12/12/11/9 *30
    arnold press 4 12/11/11*15 7*17.5

    brate seturi
    hammer curl 4
    cable press down 4 12*4 11/11/9*5->3
    arnold press 4 12/11/11*15 7*17.5
    aparar biceps 4 13/12/12/10*8->6
    aparat triceps 4 14/13/12*14 10*15
    lateral raise 4 12/12/12/11*12.5->7.5
    skull cruher 4 12/12/11/9 *30
    picioare seturi repuri*greutate
    squats 4 11/11/11*35 7*40->35
    seated leg curl 4 12*60 12/12/12 *65->55
    leg extension 4 12/12/12 *70 8*75->60
    calutu 6 16*55
    leg press 4 12/12/12*95 10*105
    lying leg curl 4 11/11/11/10 * 97 ->73

    picioare seturi
    leg press - orizontal 4 13/13 * 96 12/12*104
    lying leg curl 4 11/11/11/10 * 97 ->73
    leg extension 4 12/12/12 *70 8*75->60
    magarusu 6 16*tot
    bugarian split squat 4
    seated leg curl 4 12*60 12/12/12 *65->55

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