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PPL-Arnold split
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The PPL-Arnold split routine by anorles13 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Tue
Pull
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Wed
Legs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell leg extension
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Thu
Chest and back
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Fri
Arms and shoulders
Est. 0 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Sat
Legs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell leg extension
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
