Monday Legs + Shoulders
Action groups/reps
Weeks 1 to 2 Weeks 3 to 4 Weeks 5 to 6
*Dumbbell squat 3/6～8 3/8～10 4/10～12
Dumbbell scissor squat 2/6～8 3/8～10 3/10～12
Hip squat 3/6～8 3/8～10 3/10～12
*Dumbbell deadlift 3/6～8 3/8～10 4/10～12
Seated dumbbell calf raise 3/10 2/20 3/20
*Arnold recommendation 3/6～8 3/8～10 4/10～12
Wide-grip dumbbell upright rowing 2/6～8 3/8～10 3/10～12
Dumbbell fly 3/6～8 2/8～10 3/10～12
Bent over dumbbell side raise 2/6～8 3/8～10 3/10～12
V-shaped sit-ups 3/10 2/20 3/20
*Do 1 to 2 warm-up sets
Wednesday Chest + Back
Action groups/reps
Weeks 1 to 2 Weeks 3 to 4 Weeks 5 to 6
*Incline dumbbell bench press 2/6～8 3/8～10 4/10～12
Flat dumbbell bench press 3/6～8 3/8～10 2/10～12
Dumbbell supine arm pull-up 3/6～8 2/8~10 3/10~12
Incline dumbbell fly 3/6～8 2/8～10 3/10～12
*Bent over dumbbell rowing 2/6～8 3/8～10 3/10～12
Straight arm pull back 2/6～8 3/8～10 4/10～12
Dumbbell shrug 2/6～8 3/8～10 3/10～12
Bend your legs and raise them from both ends 2/12 3/15 4/15
*Do 1 to 2 warm-up sets
Friday Arm
Action groups/reps
Weeks 1 to 2 Weeks 3 to 4 Weeks 5 to 6
*Standing dumbbell curl 2/6～8 3/8～10 4/10～12
Incline dumbbell curl 2/6～8 2/8～10 3/10～12
Single-arm drag arm curl 2/6～8 3/8～10 3/10～12
Reverse grip curl 3/6～8 2/8～10 3/10～12
*Triceps flexion and extension 2/6～8 3/8～10 3/10～12
Bench supine weight-bearing arm flexion and extension 2/6～8 3/8～10 4/10～12
Prone triceps extension 2/6～8 3/8～10 3/10～12
Bend with weight 3/12 3/15 4/15
*Do 1 to 2 warm-up sets
Every even-numbered week, change the order of training body parts. For example, in weeks 1, 3, and 5, do the biceps first and then the triceps, and in weeks 2, 4, and 6, do the triceps first and then the biceps. All abdominal exercises should be done at the end of each workout.
Note: If you don’t know the specific movement names, please download the Muscle and Bodybuilding Encyclopedia