Six Day Workout Split

Typically, these are advanced routines consisting off four upper days and two lower days. The most famous six day split is Arnold's split

• Arnold Split

Arnold's workout split

This routine consists of a full body workout every three days.

Day 1 - Chest and Back 1

• Flat Bench Barbell Chest Press
• Bent Over Shoulder Grip Barbell Rows
• Incline Bench Barbell Chest Press
• Middle Cable Chest Flys
• Dumbbell Pullovers
• Seated Cable Rows

Day 2 - Shoulders and Arms - 1

• Barbell Overhead Press
• Dumbbel Arnold Press
• Lateral Dumbbell Raises
• Close Grip Bicep Curls
• Hammer Curls
• Eyeballs / Skull Crushers

Day 3 - Legs - 1

• Barbell Squats
• Barbell Deadlift
• Plate Machine Leg Press
• Plate Machine Leg Hamstring Curls
• Smith Machine Calf Raises
• Machine Crunches

Day 4 - Chest and Back - 2

• Incline Bench Barbell Chest Press
• Assisted/Weighted Pull Ups
• Flat Bench Dumbbell Flys
• Dumbbell Rows
• Assisted/Weighted Dips
• Wide Grip Cable Lat Pulldown

Day 5 - Shoulders and Arms - 2

• Dumbbell Military Press
• Lateral Dumbbell Raises
• Close Grip Barbell Bench Press
• Overhead Tricep Dumbbell Extension
• Close Grip Bicep Curls
• Dumbbell Shrugs

Day 6 - Legs - 2

• Barbell Deadlift
• Hack Squats
• Good Mornings
• Machine Back Extensions
• Pin Machine Leg Extension
• Weighted Leg Raises