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PPL-Arnold split******
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The PPL-Arnold split****** routine by joshhiers83 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 98 min
14 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Seated Dumbell Incline Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Tue
Pull
Est. 126 min
14 exercises
Machine Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 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
Machine Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Thu
Chest and back
Est. 119 min
20 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Arms and shoulders
Est. 101 min
14 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Any
1 hr workout
Est. 76 min
12 exercises
Cable Cross-Over
3 Sets x 8,9,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8,9,10 Reps
Cable Shoulder Extension
3 Sets x 8,9,10 Reps
Cable Seated Row
3 Sets x 8,9,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,9,10 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8,9,10 Reps
Smith Machine Shoulder Press
3 Sets x 8,9,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,9,10 Reps
Dumbbell Lateral Raise
3 Sets x 8,9,10 Reps
Smith Machine Front Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Any
Tri Hard
Est. 81 min
13 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
