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Arnold Split: Shoulders & Arms
Arnold's shoulder and arm superset workout for building massive deltoids and arms.
strength
advanced
arnold split
75
Duration (min)
5
Exercises
17
Total Sets
5
Tags
Workout by Joel Rivas
Exercise List
1
Overhead Press + Bicep Curls
4 sets
6-8 + 8-12
Rest: 120s
2
Lateral Raises + Hammer Curls
4 sets
12-15 + 10-12
Rest: 90s
3
Rear Delt Flyes + Preacher Curls
3 sets
12-15 + 8-12
Rest: 90s
4
Upright Rows + Tricep Extensions
3 sets
10-12 + 12-15
Rest: 90s
5
Front Raises + Dips
3 sets
12-15 + 8-12
Rest: 60s
Workout Tips
Warm Up: Always start with 5-10 minutes of light cardio
and dynamic stretching
Form First: Focus on proper form before increasing
weight or intensity
Progressive Overload: Gradually increase weight or
reps over time
Rest Periods: Follow the recommended rest times for
optimal recovery
Hydration: Stay hydrated throughout your workout
Workout Tags
arnold-splitsupersetsshoulders-armsadvancedisolation
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