Alpha Progression

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Arnold Split

Tag 1 · 11 exercises · 29 sets

Bench Press · Barbell

3 sets · 8 reps
Incline Bench Press · Smith machine

3 sets · 10 reps
High Cable Flys · Cable

2 sets · 15 reps
Low Cable Flys · Cable

2 sets · 15 reps
Bent-Over Rows · Barbell

3 sets · 12 reps
Pull-Ups with Wide Overhand Grip · Bodyweight

3 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

3 sets · 10 reps
Rows with Wide Grip · Cable

2 sets · 10 reps
Chest-Supported High Rows with Overhand Grip · Machine

2 sets · 10 reps
Pullovers · Cable

3 sets · 15 reps
Standing Wrist Curls · Barbell

3 sets · 15 reps

Tag 2 · 11 exercises · 32 sets

Seated Shoulder Press · Smith machine

3 sets · 8 reps
Lateral Raises · Dumbbells

4 sets · 15 reps
Lean Away Lateral Raises · Cable

2 sets · 15 reps
Overhead Triceps Extensions · Cable

3 sets · 15 reps
Triceps Pushdowns · Cable

3 sets · 15 reps
Triceps Pushdowns with Rope · Cable

2 sets · 15 reps
Dips · Bodyweight

3 sets · 10 reps
Hammer Curls · Dumbbells

3 sets · 15 reps
Seated Twist Curls · Dumbbells

3 sets · 12 reps
Preacher Curls · Barbell

3 sets · 12 reps
Standing Wrist Curls · Barbell

3 sets · 15 reps

Tag 3 · 11 exercises · 37 sets

Squats · Barbell

3 sets · 10 reps
Bulgarian Split Squats · Dumbbells

3 sets · 10 reps
Back Extensions on Roman Chair · Bodyweight

5 sets · 15 reps
Glute Kickbacks · Machine

3 sets · 10 reps
Leg Extensions · Machine

3 sets · 15 reps
Seated Calf Raises · Machine

5 sets · 15 reps
Hip Abduction · Machine

3 sets · 10 reps
Double Crunch Machine · Machine

3 sets · 12 reps
Sit-Ups · Bodyweight

3 sets · 12 reps
Leg Raises · Bodyweight

3 sets · 12 reps
Russian Twists · Bodyweight

3 sets · 20 reps

Tag 4 · 9 exercises · 23 sets

Incline Bench Press · Barbell

3 sets · 8 reps
Bench Press · Smith machine

3 sets · 10 reps
Butterfly with Wide Grip · Machine

2 sets · 15 reps
T-Bar Rows with Close Grip · Barbell

3 sets · 10 reps
Pull-Ups with Wide Overhand Grip · Bodyweight

3 sets · 10 reps
Lat Pulldowns with Close Overhand Grip · Cable

2 sets · 10 reps
Chest-Supported High Rows with Overhand Grip · Machine

2 sets · 10 reps
Rows with Close Grip · Cable

2 sets · 10 reps
Standing Wrist Curls · Barbell

3 sets · 15 reps

Tag 5 · 13 exercises · 40 sets

Seated Shoulder Press · Dumbbells

4 sets · 8 reps
Lateral Raises · Dumbbells

4 sets · 15 reps
Front Raises · Cable

2 sets · 15 reps
Face Pulls with Rope · Cable

3 sets · 15 reps
Triceps Pushdowns · Cable

3 sets · 15 reps
Overhead Triceps Extensions · Cable

3 sets · 15 reps
Triceps Pushdowns · Cable

3 sets · 15 reps
Triceps Pushdowns · Cable

3 sets · 15 reps
Curls · Dumbbells

3 sets · 10 reps
Curls · Cable

3 sets · 12 reps
Hammer Curls with Rope · Cable

3 sets · 15 reps
Behind-the-Back Reverse Curls · Cable

3 sets · 10 reps
Standing Wrist Curls · Barbell

3 sets · 15 reps

Tag 6 · 10 exercises · 35 sets

V-Squats · Machine

3 sets · 10 reps
Hyperextensions on Roman Chair · Bodyweight

5 sets · 15 reps
Hip Thrusts · Smith machine

4 sets · 15 reps
Leg Extensions · Machine

3 sets · 12 reps
Lying Leg Curls · Machine

3 sets · 12 reps
Hip Adduction · Machine

3 sets · 10 reps
Seated Calf Raises · Machine

5 sets · 15 reps
Twister · Machine

3 sets · 12 reps
Reverse Crunches · Bodyweight

3 sets · 12 reps
Sit-Ups · Bodyweight

3 sets · 12 reps