Antagonist Split (Edited)

The infamous Arnold's antagonist split, the programs requires 7-8 hrs optimal sleep and proper protein and water intake for minimal fatigue throught the cycle. Make volume and workout changes as per the need.

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Week 1

Week 2

Week 3

Week 4

Week 5

Include 5 sets for forearms on two variations.

Pull-Up (Assisted)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest & Back (H/L)

Bicep Curl (Barbell)

Hammer Curl

Tricep Pushdown (Cable)

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Arms & Shoulder (H/L)

Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Calf Raise

Legs (Balls to the wall)

Standing Pullover (Cable)

Chest Supported Row (Machine)

Bench Press (Dumbbell)

Chest Press (Machine)

Back & Chest (H/L)

Shoulder Press (Machine)

Lateral Raise (Machine)

Skull Crusher

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Shoulder & Arms (H/L)

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