Days 1: Arnold Double/Splits

Written By Adam Broughton

Get up. Get after it.

AM - Chest & Back

Warm-up: Cable external rotation, Cable Face-pulls

Superset 1:

  1. Incline BB bench press

  2. Chest-supported DB row

Superset 2:

  1. Flat DB bench press

  2. BB Jefferson row - R

  3. BB Jefferson row - L

Superset 3:

  1. Dips

  2. Pull-ups

Superset 4:

  1. Flat bench DB flyes

  2. Wide-grip cable row

PM - Legs, Calves, Abs

Superset 1:

  1. BB Squat

  2. DB Goblet squat

Drop set: Leg press

Century set: Leg press calf raises

Drop set: Leg curls

Adam Broughton
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Day 2: Arnold Double/Splits