Day 3: Arnold Double/Splits

Embrace the suck.

AM - Chest & Back

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

Superset 1:

1. Flat DB bench press

2. Bent-over DB row - R & L

Superset 2:

1. Incline BB Bench Press

2. DB Close-grip (Hex) Incline Press

Drop set: Go to failure, drop the weight, repeat

1. Seated Close-grip Cable Rows

Superset 4:

1. Cable Chest Flys Low-to-high

2. Straight-arm Lat Pull-down

PM - Legs, Calves, Abs

Superset 1:

1. BB Front Squat

2. DB Step-back Lunge - R & L

Single set: 8-12 reps (slow down, explode up)

1. Hex-bar (or DB) Deadlift - It is very important to get the form down for these lifts to avoid back injury

Low back work (see GIFs below): 10 reps for each

1. Bird dog - alternating opposite arm/leg from all four position (L then R = 1 rep)

2. Plank on elbows with twist - rotate hips side to side (L then R = 1 rep)

3. Prone back extensions - lying facedown, lift arms and legs off the ground

4. Reverse snow angel - just what it sounds like, lie prone, lift arms and legs, make a “snow angel”

Optional Plyometric Superset: 10 reps

1. Box drops - step off box, land on 2 feet softly

2. Box depth jumps - step off, land softly, immediately jump as high as you can.