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HIT Arnold / PPL Split w/ Specialization of Chest & Rear Delts
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The HIT Arnold / PPL Split w/ Specialization of Chest & Rear Delts routine by Aidan_Gaffney217 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Arnold & PPL combo for emphasis of the chest and rear delts, with less volume for biceps and triceps.
Routine detail
Day 1
Chest And Back (UC & Lat Focus)
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Chest Press
2 Sets x 8 Reps
Plate-Loaded Single Arm Machine Lat Pull-down
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 2
Shoulders And Arms
Est. 0 min
6 exercises
Single Arm Rear Delt Cable Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Single Arm Side Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Single Arm Shortened Position Cable Curl
3 Sets x 8 Reps
Single Arm Cable Side Lateral Raise
3 Sets x 8 Reps
Day 3
Leg Day (Quad Focused)
Est. 0 min
5 exercises
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Push Day (Chest Focus)
Est. 0 min
6 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Single Arm Side Lateral Raise
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Single Arm Cable Side Lateral Raise
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Day 6
Pull Day (Upper Back & Rear Delt Focus)
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Single arm rear delt cable fly
3 Sets x 8 Reps
Day 7
Leg Day (Hamstring Focus)
Est. 0 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Low Feet Horizontal Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
