Arnolds 6 Day Split Workout

Arnold Schwarzenegger, an actor, politician, bodybuilder, powerlifter, businessman, author etc. etc., whatever you might call him. If you are in the fitness world, then you have definitely come across this name and personality. There are very few who don’t recognize him. He began lifting at age of 15 and within 5 years, got his Mr. Universe title. A 7 time Mr. Olympia, the greatest feat for bodybuilding, he is a personality on his own. Let’s walk through Arnolds 6 day split workout that is popular among all fitness enthusiasts.

Arnolds 6 Day Split Workout

Arnold Workout Summary

Goal Muscle building
Workout Type Split workout
Level of Training Advanced
Duration 2 months
Training Days 6 days a week
Time  an hour to hour and half
Equipment Barbell, dumbbell, cables, body-weight
Target Gender Male
Supplements Protein, Creatine, Mass Gainer, Multi-Vitamin


This workout split is very much similar to what Arnold followed back in his Mr. Olympia days. This routine is a high volume training style hitting all those major muscles 2-3 times a week. It might not be suitable for everyone on the first go, but it surely will benefit everyone in long run.

Arnold’s Stats

Height  6’2″
Weight  235 lbs
Arms 22 inches
Chest  57″
Waist  34″
Squat 545 lbs
Bench Press 500 lbs
Deadlift 710 lbs

Arnold’s Meal Stats

Arnold always emphasizes on the quality and quantity you must eat. Meal is all he puts focus on. His training was always backed by the disciplined and well maintained diet. The general overview of his meal looks like this:

Number of meals 5-6 meals
Calories upto 5000 per day
Protein 300+ grams
Post workout carbs right after workout
Protein Shakes Only if your diet doesn’t provide enough

6 Day Workout Split

This workout split was mentioned by Arnold himself in one of his publishes. The split looks something like this:

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

Exercise Sets Reps
Bench press 3-4 10
Incline Bench Press 3-4 10
Dumbbell Pullover 3-4 10
Exercise Sets Reps
Chin Up 3-4 10
Bent Over Row 3-4 10
Deadlift 3-4 10
Abs Crunches 5 25

Shoulders and Arms

Exercise Sets Reps
Barbell Clean and Press 4 10
Lateral Raises 4 10
Military Press 4 10
Upright rows 4 10
Exercise Sets Reps
Barbell Curl 4 10
Dumbbell Curl(Seated) 4 10
Close grip bench press(tris) 4 10
Triceps Extension 4 10
Wrist Curl(Normal + Reverse) 4 10
Reverse Abs Crunches 5 25

Legs and Lower back

Exercise Sets Reps
Squat 4 10
Lunge 4 10
Leg Curl 4 10
Lower Back
Exercise Sets Reps
Stiff Legged Deadlift 4 10
Good Mornings 4 10
Standing Calf Raises 4 10
Abs Crunches 5 25

Arnold Workout Variation

There is another variation to the Arnolds 6 Day Split Workout. This focus on training each body part 3 times a week. It is high in both intensity and volume.

Arnolds 6 Day Split Workout

Day 1,3,5 Chest, Back and Legs
Day 2,4,6 Shoulders and arms
Day 7  Rest

Chest, Back and Legs

Exercise Sets Reps
Bench press 5 6-10
Incline Bench Press 6 6-10
Dumbbell Flye 5 6-10
Cable Cross Overs 6 10-12
Dips 5 Failure
Dumbbell Pullovers 5 10-12
Wide grip pull up 6 Failure
Seated Cable Row 6 6-10
T-Bar Row 5 6-10
Single Arm Dumbbell row 5 6-10
Stiff Leg Deadlift 6 15
Squat 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Leg Press 6 8-12
Barbell Lunges 5 15
Standing and Seated Calf Raises 10-10 10-15
One Leg Dumbbell Calf Raises 6 12
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Non-stop Abs  30 minutes Feel the burn

Shoulders and Arms

Exercise Sets Reps
Barbell Curl 6 6-10
Dumbbell Curl(Seated) 6 6-10
Dumbbell Concentration 6 6-10
Close Grip Bench Press 6 6-10
Triceps Push Down 6 6-10
Barbell French Press 6 6-10
Single Arm Dumbbell Extension 6 6-10
Shoulder press(Barbell) 6 6-10
Lateral Raises 6 6-10
Rear Delt Raises 6 6-10
Cable Lateral Raises 6 6-10
Standing and Seated Calf Raises 10-10 10-15
One Leg Dumbbell Calf Raises 6 12
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Non-stop Abs  30 minutes Feel the burn

Summary of Arnolds 6 Day Split Workout

Arnold is a living legend. He has multiple personality traits to explore. A 7 time Mr. Olympia isn’t made in chill, it needs hard work and dedication. Discipline is key to success. High intensity and volume workout split like arnolds 6 day split workout is very much favorable for adding on size and conditioning. With the backing of high quality diet, all your dreams will be turn to reality.


Seated Cable Row

Seated cable row is one of the key exercise for building back. It is basically another variation of rowing exercise. Other row variation is done with dumbbell and barbell. Rowing exercise is the mass builder for back. While dumbbell and barbell row is done against the gravity, seated cable row has a pulling setup where the weight is pulled through a set of pulley. It is easily available and easy to learn exercise.

Cable Row Muscles Worked

Being a back exercise, the main working muscle is your Lats, latissimus dorsi. It is a functional exercise as it mimics our everyday movement. Whenever you pull something towards yourself, you are engaging the same muscles you work with cable row.

Seated cable row is also known as cable row, low cable row or just cable row in general. The working muscles are as follows:

Main Muscles

The major muscles that you will engage while performing this exercise are:

  • Erector Spine in lower back
  • Middle and lower traps in upper back
  • Rhomboids
  • Latissimus dorsi
  • Teres Major

These are the major muscles that are involved in each repetition of your exercise.

Seated Cable Row

Secondary Muscles

Pulling movement involves not only your back, but also your biceps, forearms, delts and few other stabilizer muscles. The secondary muscles involved are:

  • Biceps and long head of triceps serve as dynamic stabilizer
  • Hamstring, glutes and adductor as your lower body stabilizer
  • Forearms are activated to higher degree

These muscles work to basically support the movement and stabilize you shoulder and lower body.

How to do Seated Cable Row

It is generally a machine set up already with all the necessary stance. You have an area to place your feet and place to sit on. Following are the steps to perform the exercise.

  1. Position yourself on the machine. Place your feet hip width apart bending at the knee.
  2. Grab the handle. Grab attachment with your hands, generally a V-bar, and put appropriate weight on the stack.
  3. Perform the movement. Pull the attachment towards you. Sit straight, this is your starting position. Keep your back straight and your chest up throughout the movement. Pull the shoulder back as you pull the bar towards you stomach. Exhale while you do so. Inhale and bring your arms and shoulders forward extending your back.

Seated Cable Row

Alternative to machine

If you don’t have access to the machine, you don’t have to worry. Every gym at least has a puller access. Just bring the pulley down, sit on the floor and execute the movement. There are several other alternative to this exercise. You can do this movement with dumbbell or barbell. These work basically the same muscle group. with dumbbells, you can target the muscle from even more angles.

Also Read: Back Workout Routine

Variations to the Exercise

As far as the variations go, you can perform many variation with the seated row machine. Just you need to do is change the attachment, vary grip width and grip and carry on. Changing the grip from underhand to overhand grip, you will emphasize some other part of the back muscles more. Some of the variations of this exercise are:

Seated Cable Row

  • Wide grip cable row: Attach the D-bar attachment on the rope and suddenly, you are targeting the upper back more.
  • V-bar row: It is somewhat standard row movement. Your palms are closer opposed to the wide grip.
  • Single arm row: You can attach a single handle and perform the unilateral movement. This will put emphasis on one side of your movement.
  • Seated row with rope: Attach a rope to the cable and you will find longer range of motion and increased flexibility.
  • Face pull on seated row: This will work your upper back muscles more along with the rear delt and traps.

Wrapping up

Wrapping up, seated cable row is awesome exercise to entirely put your whole body in action. Your every bit is working throughout the workout. You just need to focus on few key tips like

  • Avoid rounded back
  • Don’t lift more than you can
  • Avoid jerking through the  movement
  • Don’t over extend so as to stress your lower back
  • Avoid swinging movement

Keep in check these points and you are good to go.

Fitness Software

“Fitness Industry”, that’s right, it is an industry with huge margin for business. We now have a lot of well facilitated gyms in our areas. Everyone around is just concerned about their health, so, to find members for gym isn’t a hard task. The hardest part is to manage the members. This is where the fitness software comes into play. While traditional book keeping technique might work for very small gyms, it definitely is a painful experience for others. So, today lets find out about how these gym management software works, what they are and what are few leading  software in the market.

What is fitness software?

By the name itself, feels something related to fitness. That’s right. Gym management software, studio software, scheduling software, anything you can call it. This software solutions help businesses that offer membership and classes as service to their client to keep track of them. It helps in scheduling for their client, keeping track of payments, daily logs and many more. Fitness software makes the painful book-keeping task easier and all in one place.

Who uses fitness software?

There isn’t just a specific individual or group who can use these software. It is generally for all the business that provide membership and classes to their client. Anyone from personal trainer to traditional gyms, dance studios, spas, saloons, yoga studios and many others can benefit from this software. These are generalized software targeting mass of business rather than bunch of people.

How is it used?

These software can be used to create classes for the client, schedule employees to the specific clients, make reports etc. These can also track your employees hours, keep track of members, sell gym merchandise, and many more. It’s like doing multiple work all in the same place, one software for all.

Fitness trainers use the software to look up for their timings and what number of people have signed up for it, while customers track their schedule for the classes, book classes, pay for their classes and few others. It is done through either dedicated app provided or through the website of the company.

Benefits of such software

Think yourself as a gym owner. You need to track the membership, your employees, take note of the payments, maintenance, scheduling of the classes and god knows what more. It is a tough task. Might seem easier and manageable at first, but as you grow, there’s no other option than opting for the software. Some of the benefits of gym management software are as below.

Fitness Software

  • Membership management

    You can easily keep track of your memberships. You can track all the members, your employees member’s data, their bills, can schedule classes to the members and trainers. Gone are those days of writing emails and making calls for the payments.

  • Financial reporting

    As you have all the data about the revenues and expenses, you can track your financial status. You can see the individual statements of the members, their participation, trainer’s and employees’ data and hence settle any dispute that has to arise. It also becomes easier to make financial choices for your business.

  • Billing and Point of sale

    As a gym owner, you depend upon the your paying members for the services. You should look for the software that can handle the credit cards and recurring payments. With the recurring payments, neither gym owners nor clients have to worry for the late payments or late fees. Some also offer Point of Sale. Through the system the owners are able to sell their products on their websites and handle the financial transactions through the software. It makes it easier for the gym owners.

Also Read: Bulletproof Coffee for Weight Loss

Some of the Best Fitness Manager Software

There are many software out there. Among them, there stands free and open source gym management software. While it might seem fine to work with them at first, but a paid version is way secure, reliable, loaded with features and you will have 24/7 support. Some of the top software are:

  • Perfect Gym Software

    Perfect gym is a gym management software that is rich in features like client portal, point of sale, customer relationship management, etc. The client portal helps client to sign up for new membership or renew the package and many more. It helps gym manage profiles, membership plans, discounts and many more.
    Click here to visit website.

  • Vagaro

    It is a web-based solution for the salon and fitness center owners to connect with their customers and promote themselves on web. It is a B2C platform where business can create profile, promote their brand and book appointments with customers. This is a very good place to start with if you are limited in number. It provides many important features like scheduling,  point of sale, payroll, monitoring etc. all through the web portal.
    Click here to visit website.

  • MindBody

    It is a cloud-based service. Small to mid-sized businesses can benefit from this club management and appointment scheduling solution. Generally, gyms, fitness and personal training center, salons, spas, and many similar business use them. Appointments, memberships, automated emails, online bookings etc. can be managed with this software.
    Click here to visit website.

  • Glofox

    One of the best gym and studio management and app solution is glofox. It is designed for helping the gyms and studio owners to better themselves at the admin works. This software helps with class scheduling, member management, billing, reporting, check-in and many more. There is a dedicated app available in both iOS and Android devices through which members can connect with their respective gym.
    Click here to visit website.

  • Acuity Scheduling

    It is like your personal assistant for scheduling. With this software, your client can view your real-time availability, select date and time, and pay in advance using the familiar payment gateways. It is awesome solution for most of your scheduling problems. You can easily set it up for your business and just go with the flow.
    Click here to visit website.


Just owning a gym or fitness center is not enough, you need have some very good fitness software to manage that gym as well. A gym management software doesn’t only just works for the gym, but with almost all of the business that deals with providing the clients with memberships and classes. To take care of the financial hassles and scheduling trouble, these type of fitness manager software are a life saver.