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Upper

Arnold Split - Chest & Back (Day 1)

Chest and back. Work to failure in the 6-12 rep range on each exercise.

  • Abdominals
  • Biceps
  • Calves
  • Chest
  • Forearms
  • Glutes
  • Hamstrings
  • Lats
  • Lower Back
  • Middle Back
  • Quadriceps
  • Shoulders
  • Traps
  • Triceps

The workout

  1. Bench press4 × 6-12
  2. Incline bench press3 × 6-12
  3. Dumbbell pullover3 × 6-12
  4. Chin-up3 × 6-12
  5. Bent-over row3 × 6-12
  6. Deadlift3 × 6-12
  7. Crunch5 × 6-12
Try it in the app
Credit where it is due

This workout was adapted from Arnold’s volume routines on Muscle & Strength.