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Mike’s PPL/Arnold Split
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Mike’s PPL/Arnold Split routine by mikejwilliams is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
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Routine detail
Mon
Chest
Est. 0 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Tue
Back
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Thu
Shoulders/Arms
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
cross body tricep extension
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Fri
Chest Back
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Fri
Calisthenics Circuit x3
Est. 0 min
7 exercises
Pull-Up
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Dip
1 Set x 20 Reps
Jump Squat
1 Set x 25 Reps
Push-Up
1 Set x 20 Reps
Crunch
1 Set x 50 Reps
Burpee
1 Set x 10 Reps
Any
Shoulder/Arms Alt
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Cable Side Lateral Raise
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Chest Supported Lateral Rais
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Rear Delt Pec Dec
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
