A blog post

The Arnold split workout is a training program developed by legendary bodybuilder Arnold Schwarzenegger. This workout program is designed to focus on building overall strength and size, while also targeting individual muscle groups.

The Arnold split workout consists of a six-day training split, with each day focusing on a different muscle group. Here is an overview of the program:

Day 1: Chest and Back

Bench Press (4 sets x 8-12 reps)

Incline Bench Press (4 sets x 8-12 reps)

Dumbbell Flyes (3 sets x 10-12 reps)

Bent-over Rows (4 sets x 8-12 reps)

T-bar Rows (4 sets x 8-12 reps)

Lat Pulldowns (3 sets x 10-12 reps)

Day 2: Shoulders and Arms

Military Press (4 sets x 8-12 reps)

Dumbbell Lateral Raises (3 sets x 10-12 reps)

Barbell Curls (4 sets x 8-12 reps)

Preacher Curls (3 sets x 10-12 reps)

Skull Crushers (4 sets x 8-12 reps)

Dumbbell Kickbacks (3 sets x 10-12 reps)

Day 3: Legs

Squats (4 sets x 8-12 reps)

Leg Press (4 sets x 8-12 reps)

Leg Extensions (3 sets x 10-12 reps)

Leg Curls (3 sets x 10-12 reps)

Standing Calf Raises (4 sets x 10-12 reps)

Seated Calf Raises (4 sets x 10-12 reps)

Day 4: Chest and Back

Incline Bench Press (4 sets x 8-12 reps)

Flat Dumbbell Press (4 sets x 8-12 reps)

Cable Flyes (3 sets x 10-12 reps)

Seated Rows (4 sets x 8-12 reps)

One-arm Dumbbell Rows (4 sets x 8-12 reps)

Close-grip Pulldowns (3 sets x 10-12 reps)

Day 5: Shoulders and Arms

Seated Dumbbell Press (4 sets x 8-12 reps)

Arnold Press (3 sets x 10-12 reps)

Hammer Curls (4 sets x 8-12 reps)

Concentration Curls (3 sets x 10-12 reps)

Rope Pushdowns (4 sets x 8-12 reps)

Overhead Triceps Extensions (3 sets x 10-12 reps)

Day 6: Legs

Deadlifts (4 sets x 8-12 reps)

Leg Press (4 sets x 8-12 reps)

Lunges (3 sets x 10-12 reps)

Leg Extensions (3 sets x 10-12 reps)

Seated Calf Raises (4 sets x 10-12 reps)

Standing Calf Raises (4 sets x 10-12 reps)

It's important to note that the Arnold split workout is a highly intense and advanced training program that requires dedication, discipline, and proper form to avoid injury. It's always recommended to consult with a qualified trainer or medical professional before starting any new workout program.