Loading...
PLP Arnold
AUDIO TIP
Bulking
Intermediate
Body
Plan Details
The PLP Arnold routine by rxrqzgq is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Mon
Push
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Tue
Pull
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 6 Reps
Thu
Legs
Est. 0 min
7 exercises
Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Fri
Chest/Back
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Push-Up
3 Sets x 6 Reps
Sat
shoulders/upper
Est. 0 min
7 exercises
Barbell Push Press Behind the Neck
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Sun
Legs
Est. 0 min
8 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
Any
New Workout
Est. 0 min
12 exercises
Extended Arm Child Pose
3 Sets x 8 Reps
Cobra
3 Sets
Downward Facing Dog
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Side-Lying Quadricep Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Kneeling Back Stretch
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
