Arnold Split (Dumbbell Edition)

Six days on, one off — dumbbell-friendly upper/lower split.

Day 1 Chest/Back · Day 2 Shoulders/Arms · Day 3 Legs · Day 4 Chest/Back · Day 5 Shoulders/Arms · Day 6 Legs · Day 7 Rest (cadence-driven). A jumping-jack pulse-raiser and joint-prep drills open every session, every lift pyramids 15/10/8/5, and Chest & Back days finish with pull-ups and diamond push-ups. The A and B days rotate their variations: unilateral rows on A vs the bilateral two-dumbbell row on B, dumbbell press + skullcrushers on the first arm day vs Arnold press + dips on the second. Ported from the workout-proto2 prototype.

6workouts. Pick a day to start — each plays with the routine's music and backgrounds.