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PPLxArnoldSplit
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The PPLxArnoldSplit routine by gatosupermiau is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pecho, hombros, tricepts
Est. 100 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Espalda, biceps
Est. 88 min
7 exercises
Barbell Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Pierna
Est. 56 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Thu
Pecho/Espalda
Est. 94 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Hombros, Brazos
Est. 59 min
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Sat
Piernas
Est. 56 min
6 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sun
Descanso
Est. 0 min
0 exercises
This day is empty
Any
Abs(Cada dos días)
Est. 0 min
0 exercises
This day is empty
