pull/push/legs+Arnold split
Bulking
Intermediate
Machine strength
Plan Details
The pull/push/legs+Arnold split routine by thias04 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking workout
Routine detail
Mon
Push
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tue
Pull
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Wed
Legs
Est. 0 min
5 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Thu
Back/chest
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Fri
Skuldre/arme
Est. 0 min
7 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Sat
Legs
Est. 0 min
5 exercises
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
