Arnold double split high volume

Each day has 2 workouts 6 days per week.
Day 1,3,5: perform day 1 in the morning (chest/back) and day 2 in the afternoon (legs, calves, abs)

Day 2,4,6: perform day 3 in the morning (shoulders, triceps, biceps) and day 4 in the afternoon (calves, abs)

Keep the rest times fairly low. 1-2mins for chest, back, shoulders, legs. < 1min for calves, abs, forearms.

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Week 1

Bench Press (Barbell)

Chest/back

Squat (Barbell)

Front Squat (Barbell)

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

Seated Calf Raise

Hanging Leg Raise

Sit Up

Lying Leg Raise

Russian Twist

Back Extension

Legs, calves, abs

Calves and abs

Clean and Press

Arnold Press

Bench Press (Close Grip)

Tricep Pushdown (Cable)

French Press

Single Arm Tricep Extension (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Concentration Curl

Reverse Bicep Curl (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Shoulders, tris, bis, forearms

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