PPL X Arnold split
General
Intermediate
Machine strength
Plan Details
The PPL X Arnold split routine by ryuuuk_02 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Little adjustments ?
Routine detail
Mon
Push
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Tue
Pull
Est. 56 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Wed
Legs
Est. 54 min
9 exercises
Dumbbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Thu
Chest and back
Est. 59 min
10 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Fri
Arms and shoulders
Est. 55 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Cable Incline Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sat
Legs
Est. 61 min
9 exercises
Dumbbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
