Martin’s [ARNOLD] Split.

Day 1: Chest and Back

Day 2: Shoulders and Arms
Day 3: Legs and Lower Back
Day 4: Chest and Back
Day 5: Shoulders and Arms
Day 6: Legs and Lower Back
Day 7: Rest

CHEST AND BACK WORKOUT

[Warmup]
Resistance Band Stretching
Military Pushup 2xF
Diamond Pushup 2xF
Archer Pushup 2xF
Dips 2x6 | 1xF
[Warmup Done]

Bench Press 3x12

Superset:
Incline Bench Press 2x15 1xF
Superset:
Dumbbell Pullovers 3x15 (Heavy)
Superset:
Chin-Up 2x15
Superset:
Bent Over Row 3x15
Superset
Deadlift 3x10 OR Lateral Pulldowns 3x15

Crunches 3x25
SHOULDERS AND ARMS
[Warmup]
Resistance Band
[Warmup Done]

Barbell Clean and Press 3x10

Dumbbell Lateral Raise 3xF
Upright Row 3x12
Military Press 4x10
Standing Barbell Curl 3xF
Seated Dumbbell Curl 3x12
(Unilateral Tricep Extensions)
Close Grip Bench Press 3x15
Standing Barbel Tricep Extension 3x10
Wrist Curls 4xF
Reverse Wrist Curls 3xF
Reverse Crunch 3x10

LEGS AND LOWER BACK

[Warmup]
Standing Toe Hold 30s
Sitting Toe Holds 30s
Flex Machine 2x30s
Deadhangs (DO AGAIN AFTER)
[Warmup Done]

Squat 4x10
Lunge 4x20
Leg Curl 3x12
RDL 3x12
Leg Extensions 3xF
Good Mornings 3x10
Standing Calf Raise 3x15
Crunches 5x25

FULL BODY WORKOUT (quickie)

[Warmup]
Resistance Band
Chin-Ups 2xF
Dips 2xF
[Warmup Done]

Bench Press