PPL-Arnold split********
General
Beginner
Machine strength
Plan Details
The PPL-Arnold split******** routine by hiers.levi is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 98 min
14 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Seated Dumbell Incline Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Mon
shoulder and arms
Est. 160 min
12 exercises
Dumbbell Incline Hammer Curl
6 Sets x 8 Reps
Cable Dual Overhead Curl
6 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
EZ Bar French Press
6 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
6 Sets x 8 Reps
Barbell Seated Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Tue
Pull
Est. 126 min
14 exercises
Machine Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Thu
Chest and back
Est. 115 min
17 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Fri
Arms and shoulders
Est. 100 min
15 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Any
SN Chest
Est. 0 min
0 exercises
This day is empty
Any
Stress Killer
Est. 85 min
13 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Any
Tri Hard
Est. 46 min
6 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Fuck it
Est. 72 min
8 exercises
Dip
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
chest back and legs
Est. 119 min
13 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Cable Cross-Over
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
