Loading...
PPL Arnold????
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The PPL Arnold???? routine by jonas07 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Mon
Push
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Incline skullcrusher
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
8 exercises
Warmup
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Chest, back, abs
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Forearm smash
3 Sets x 8 Reps
Sat
Arms og abs
Est. 0 min
12 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sun
Legs og abs
Est. 0 min
8 exercises
Warmup
3 Sets
Machine Leg Extension
4 Sets x 13 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
