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Nando Ravestein Arnold split/PPL
Bulking
Intermediate
Machine strength
Plan Details
The Nando Ravestein Arnold split/PPL routine by Nando_Ravestein is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Arnold split /PPL (Zeist)
Routine detail
Mon
Chest/Back
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Cable Incline Press
2 Sets x 10 Reps
Plate loaded row
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Rope Pullover (Supine)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Tue
Shoulders/arms
Est. 0 min
8 exercises
Cable Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Smith Machine Deltoid Row
2 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Hip Thrust
2 Sets x 10 Reps
Single-Leg Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 1 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Chest
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Incline Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Sat
Back
Est. 0 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Plate loaded row
2 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Sun
Legs
Est. 0 min
6 exercises
Hack Squat
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 1 Reps
