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PPL x arnold
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL x arnold routine by ianlanerombaoa is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 70 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Day 2
Pull
Est. 84 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
forearm curls
3 Sets x 8 Reps
deltoid rows
3 Sets x 8 Reps
Day 3
Legs
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Day 4
Chest and Back
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Day 5
Arms
Est. 66 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
forearm curls
3 Sets x 8 Reps
Day 6
Legs and shoulders
Est. 58 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise (Seated)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
