PPL x Arnoollddd Letsgoow
General
Intermediate
Machine strength
Plan Details
The PPL x Arnoollddd Letsgoow routine by wknd is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
24 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 2
New Workout
Est. 0 min
16 exercises
Cable Elevated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
8 exercises
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
9 exercises
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
New Workout
Est. 0 min
4 exercises
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
