hjrhombre

Feb 8th 2023

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PPL + Arnold

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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PULL 7 exercises, 0 min

T Bar Row	3x6 reps	rest: 120s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 60s

PUSH 8 exercises, 0 min

Barbell Bench Press	3x6 reps	rest: 180s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Machine Fly	3x12 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s

LEGS 8 exercises, 0 min

CHEST & BACK 6 exercises, 0 min

ARMS 9 exercises, 0 min

Barbell Shoulder Press	3x6 reps	rest: 180s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Spider Curl	3x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 60s

LEGS 8 exercises, 0 min

Barbell Deadlift	3x6 reps	rest: 180s
Hack Squat	3x8 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Machine Single-Leg Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 60s