PPL/Arnold

DOWNLOADS/VIEWS: 0/90

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Elite plan for when you’re too alpha for one split so you have to run two. Top G’s only!! Rest day in the middle with PPL focusing on strength and Arnold focusing on hypertrophy

Legs 6 exercises, 0 min

Barbell Squat	7x20,15,12,10,10,10,10 reps	rest: 120s
Machine Leg Press	4x10 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s
Dumbbell Seated Calf Raise	4x10 reps	rest: 60s

Push 7 exercises, 0 min

Barbell Bench Press	8x20,15,12,4,10,10,10,10 reps	rest: 120s
Smith Machine Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s

Pull 7 exercises, 0 min

Barbell Deadlift	8x15,12,10,4,4,4,4 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 60s
Dumbbell Rear Delt Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s

New Workout 0 exercises, 0 min

Legs 6 exercises, 0 min

Barbell Squat	7x20,15,12,10,10,10,10 reps	rest: 120s
Machine Leg Press	4x8 reps	rest: 105s
Machine Leg Extension	4x8 reps	rest: 75s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 75s
Dumbbell Seated Calf Raise	4x8 reps	rest: 60s

Chest/Back 7 exercises, 0 min

Dumbbell Bench Press	8x20,15,12,4,8,8,8,8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 75s
Machine Fly	4x10 reps	rest: 75s
Pull-Up	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Reverse Fly	4x8 reps	rest: 60s

Shoulders/Armz 7 exercises, 0 min

Dumbbell Seated Arnold Press	4x8 reps	rest: 90s
Cable Lateral Raise	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 75s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
	4x8 reps	rest: 60s