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The split we will present is the Arnold Blueprint for Mass Phase One, a 4-week workout plan focusing on building muscle growth. It can be extended into 8-weeks if your recovery is on point. The routine emphasizes。

The Arnold split is a 6-day workout split that involves three different workouts — one for your chest and back, one for your shoulders and arms, and one for your legs. Each workout is done twice a week.

Arnold split lets you hit shoulders and arms harder because theyre fresh, and more frequently because they get hit on chest/back days too. However, doing chest and back in the same。

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