Workout Routine

Free

Arnold+Upper,Lower

by rashed

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Legs

Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Adductor

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
32 lbs
8
100 sec

Lying leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
32 lbs
8
100 sec

leg extension

3 sets

Sldl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE7
100 lbs
10
100 sec

Sldl

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
16 lbs
10
100 sec

bulgarian split squat

2 sets

Arms+Delts

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE6
28 lbs
10
100 sec

cable lateral raise

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

tricep pushdown

2 sets

Rear delt cable rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Rear delt cable rows

1×8

Face away cable curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

Face away cable curls

2 sets

Katana extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

Katana extensions

2 sets

Bicep curls short head

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

Bicep curls short head

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14 lbs
12
100 sec

seated overhead press

1×12

Back+Chest

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
32 lbs
8
100 sec

lat pulldown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
16 lbs
10
100 sec

bench press

3 sets

Kneeling lat rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE6
28 lbs
10
100 sec
3
@RPE6
31 lbs
8
100 sec

Kneeling lat rows

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
14 lbs
12
100 sec
3
@RPE6
16 lbs
10
100 sec

incline bench press

3 sets

Lat rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
34 lbs
6
100 sec

Lat rows

2 sets

Lower

Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Adductor

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE6
28 lbs
10
100 sec
3
@RPE6
31 lbs
8
100 sec

Lying leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
32 lbs
8
100 sec

leg extension

3 sets

Sldl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE7
100 lbs
10
100 sec

Sldl

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
17 lbs
10
100 sec

bulgarian split squat

2 sets

Upper

Kneeling lat rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
29 lbs
10
100 sec

Kneeling lat rows

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE6
28 lbs
10
100 sec
3
@RPE6
31 lbs
8
100 sec

lat pulldown

3 sets

High to low fleys

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
29 lbs
10
100 sec

High to low fleys

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14 lbs
12
100 sec
2
@RPE6
16 lbs
10
100 sec
3
@RPE6
17 lbs
8
100 sec

bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

tricep pushdown

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec

cable lateral raise

2 sets