Arnold Split

Exercise 1

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

failure Reps

3 minutes Rest

Exercise 2

Dumbbell Renegade Row

Equipment: Dumbbells, Full Gym

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Exercise 3

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

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Exercise 4

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 5

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 6

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 7

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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Exercise 8

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 9

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 10

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 11

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 12

Standing Close Grip Military Press

Equipment: Barbell

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Exercise 13

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 14

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 15

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 16

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 19

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 20

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 21

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 22

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 23

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 24

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 25

5 Dot Drills

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 27

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 28

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Barbell Squat

Equipment: Barbell, Full Gym

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Exercise 30

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 31

Barbell Hack Squat

Equipment: Barbell, Full Gym

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Exercise 32

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Barbell Clean and Press

Equipment: Barbell, Full Gym

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Exercise 35

Calf Raise

Equipment: Dumbbells, Full Gym

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Exercise 36

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Single Leg Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 41

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 42

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 43

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 44

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 45

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 46

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 47

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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Exercise 49

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 50

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Barbell Drag Curl

Equipment: Barbell, Full Gym

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Exercise 52

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 53

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 54

Dumbbell Seated Front and Back Tate Press

Equipment: Dumbbells, Full Gym

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Dumbbell Seated Front and Back Tate Press

Exercise 55

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 56

One-Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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One-Arm Pronated Dumbbell Triceps Extension

Exercise 57

Seated EZ-Bar Overhead Triceps Extension

Equipment: Barbell, Full Gym

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Seated EZ-Bar Overhead Triceps Extension

Exercise 58

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 59

Standing Barbell Triceps Extension

Equipment: Barbell, Full Gym

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Exercise 60

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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Exercise 61

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 62

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 63

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 64

Dynamic Wrist Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 66

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 67

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 68

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 69

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 70

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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