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ppl Arnold B
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The ppl Arnold B routine by mattmessier is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
push
Est. 44 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
HS INCLINE HAMMER PRESS
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Wed
pull
Est. 44 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Thu
legs quads
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
HS STANDING CALF RAISE
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
chest and back
Est. 44 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
shoulders and arms
Est. 58 min
8 exercises
HS shoulder press
4 Sets x 8 Reps
seated cable y raise
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sun
legs 2
Est. 38 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
HS STANDING CALF RAISE
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
