Scribd
Upload
868 views

PUSH PULL ARNOLD SPLIT

Uploaded by

youssef abdelmaged
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
868 views

PUSH PULL ARNOLD SPLIT

Uploaded by

youssef abdelmaged
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 7

PUSH | PULL | ARNOLD SPLIT HYPERTROPHY PROGRAM- Mega

EXERCISE WARM-UP SETS WORKING SETS REPS RPE REST WEEK.1 WEEK.2 WEEK.3 WEEK.4

Machine Chest Press 2 4 12~10 9 1-2MIN

Incline DB Press 1 3 12~10 9 1-2MIN

Machine Shoulder Press 1 3 10 9 1-2MIN


PUSH

A1: Low to High Cable Fly 1 3 15 9~10 -

A2: Pec Static Stretch 0 3 30 S - 1-2MIN

Cross-Body Cable YRaise


0 3 12 10 1 MIN
(Side Delt)

Floor Skull Crusher


1 4 10 9 1-2MIN
(Heavy)

Squeeze-Only Triceps Pressdown


+
Stretch-Only Overhead Triceps
0 2 8+8 10 1 MIN
Extension
PUSH | PULL | ARNOLD SPLIT HYPERTROPHY PROGRAM- Mega

EXERCISE WARM-UP SETS WORKING SETS REPS RPE REST WEEK.1 WEEK.2 WEEK.3 WEEK.4

Lat Pulldown
2 4 10 10 1-2MIN
last set hit failure + dropset 5 reps

wide Grip Machine


1 3 12 9~10 1-2MIN
Chest-Supported Row

A1: Bottom-Half DB Lat


1 3 10 10 -
Pullover
PULL

A2: Lat Static Stretch 30s - 3 30s - 1-2MIN

Omni-Direction Face Pull 1 3 15 9~10 1 MIN

Cable Trapz - 3 15 10 1 MIN

Rope Hummer Curl 1 3 12 9~10 1-2MIN

Preacher Curl
- 3 12 9~10 1-2MIN

1 REST DAY
PUSH | PULL | ARNOLD SPLIT HYPERTROPHY PROGRAM- Mega

EXERCISE WARM-UP SETS WORKING SETS REPS RPE REST WEEK.1 WEEK.2 WEEK.3 WEEK.4

A1: Incline Machine 2 3 10 9~10 -


PEC AND BACK

A2: Pull-Up 2 3 10 9~10 1-2MIN

Pec Deck Fly 1 3 12 9~10 1-2MIN

Arm Half-Kneeling Lat


1 3 12 9~10 1-2MIN
Pulldown

B1: Decline Machine 1 3 10 9~10 -

B2: Close T-bar Row 1 3 10 9~10 1-2MIN

High to Low Cable Fly 0 3 12 9~10 1-2MIN

Seated Row Machine


0 3 12 9~10 1-2MIN
"elbow in"
PUSH | PULL | ARNOLD SPLIT HYPERTROPHY PROGRAM- Mega

EXERCISE WARM-UP SETS WORKING SETS REPS RPE REST WEEK.1 WEEK.2 WEEK.3 WEEK.4

Rear db raise 2 4 12 9~10 1-2MIN

A1: Lateral Raise Machine 1 3 15 9~10 -


FULL ARM

A2: Cable Upright Row 1 3 15 9~10 1-2MIN

Plate Front Raise 1 3 12 9~10 1-2MIN

Triceps Kick Back 1 3 12 9~10 1-2MIN

Cable Ez Curl 1 3 12 9~10 1-2MIN

B1: Rope Overhead Triceps


- 4 12 9~10 -
extension

B2: Behind Back


- 4 12 9~10 1-2MIN
Cable Curl
PUSH | PULL | ARNOLD SPLIT HYPERTROPHY PROGRAM- Mega

EXERCISE WARM-UP SETS WORKING SETS REPS RPE REST WEEK.1 WEEK.2 WEEK.3 WEEK.4

Squat 3 4 12 9 2-3MIN

Leg extension 2 4 12~10 10 1-2MIN


LEG

Deadlift RDL 2 3 15~12 9 1-2MIN

Leg Press 2 4 10 9~10 1-2MIN

Laying Leg Curl 1 4 12~10 10 1-2MIN

Standing Calf Raises 1 4 10 + 5 10 1-2MIN

1 REST DAY
NOTES ABOUT THIS PROGRAM

You might also like