PPL/Arnold
General
Beginner
Machine strength
Plan Details
The PPL/Arnold routine by zainfeld20 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Push
Est. 0 min
12 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
High to low cable press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Rear delt cable fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Kneeling lat pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Legs (quads)
Est. 0 min
6 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Thu
Shoulders and Arms
Est. 0 min
12 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Rear delt cable fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Fri
Chest and Back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable press around (sternal)
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Kneeling lat pulldown
3 Sets x 8 Reps
Sat
Legs (Hamstrings)
Est. 0 min
6 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
