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PPL-Arnold split
Information
Frequency :
6 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
Push
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
75 sec
6
3
Chest
Dumbbell Incline Bench Press
75 sec
6
3
Chest
Dumbbell Fly
75 sec
12
3
Triceps
Barbell Seated Tricep Extension
75 sec
8
3
Triceps
Barbell Skull Crusher (Reverse Grip)
75 sec
10
3
Shoulders
Dumbbell Seated Arnold Press
75 sec
12
3
Shoulders
Dumbbell Shoulder Press
75 sec
12
3
Tuesday
Pull
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Bent-Over Row
75 sec
6
3
Back
Dumbbell Incline Bench Row
75 sec
6
3
Back
Dumbbell One-Arm Row
75 sec
6
3
Biceps
Barbell Curl
75 sec
8
3
Forearms
Barbell Reverse Curl
75 sec
8
3
Biceps
Dumbbell Hammer Curl
75 sec
10
3
Biceps
Dumbbell Incline Curl
75 sec
8
3
Shoulders
Dumbbell Lateral Raise
75 sec
15
3
Back
Dumbbell Shoulder Shrug
75 sec
15
3
Wednesday
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
75 sec
12
3
Lower Legs
Barbell Standing Calf Raise
75 sec
15
3
Upper Legs
Dumbbell Lunge
75 sec
8
3
Upper Legs
Dumbbell Squat
75 sec
8
3
Upper Legs
Dumbbell Hamstring Curl
60 sec
8
3
Upper Legs
Dumbbell leg extension
75 sec
15
3
Lower Legs
Barbell Seated Calf Raise
75 sec
15
3
Back
Barbell Romanian Deadlift
75 sec
10
3
Thursday
Chest and back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
75 sec
6
3
Back
Barbell Bent-Over Row
75 sec
6
3
Chest
Dumbbell Incline Bench Press
75 sec
6
3
Back
Dumbbell Incline Bench Row
75 sec
6
3
Back
Dumbbell Shoulder Shrug
75 sec
15
3
Shoulders
Dumbbell Lateral Raise
75 sec
12
3
Chest
Dumbbell Fly
75 sec
12
3
Friday
Arms and shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Barbell Curl
75 sec
8
3
Forearms
Barbell Reverse Curl
75 sec
8
3
Biceps
Dumbbell Hammer Curl
75 sec
10
3
Biceps
Dumbbell Incline Curl
75 sec
8
3
Triceps
Barbell Seated Tricep Extension
75 sec
8
3
Triceps
Barbell Skull Crusher (Reverse Grip)
75 sec
10
3
Shoulders
Dumbbell Seated Arnold Press
75 sec
12
3
Shoulders
Dumbbell Shoulder Press
75 sec
12
3
Shoulders
Dumbbell Lateral Raise
75 sec
15
3
Saturday
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
75 sec
12
3
Lower Legs
Barbell Standing Calf Raise
75 sec
15
3
Upper Legs
Dumbbell Lunge
75 sec
8
3
Upper Legs
Dumbbell Squat
75 sec
8
3
Upper Legs
Dumbbell Hamstring Curl
75 sec
8
3
Upper Legs
Dumbbell leg extension
75 sec
15
3
Lower Legs
Barbell Seated Calf Raise
75 sec
15
3
Back
Barbell Romanian Deadlift
75 sec
10
3