PPL + Arms ??
Bulking
Intermediate
None
Plan Details
The PPL + Arms ?? routine by DrDonutdiaz is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pull #1 (Lat Focused)
Est. 0 min
6 exercises
Cross Body Lat Pull Around
4 Sets x 12,12,12,10 Reps
Snatch Grip RDL
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Straight-Bar Lat Prayer
4 Sets x 12,15,15,15 Reps
Hammer Preacher Curl
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 2
Push #1
Est. 0 min
6 exercises
Cuffed Behind The Back Lateral Raise
5 Sets x 12 Reps
Low Incline Smith Machine Press
7 Sets x 12,10,10,5,8,8,10 Reps
Machine Fly
4 Sets x 15 Reps
Barbell Overhead Tricep Extension
4 Sets x 8,10,6,12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15,15,10 Reps
Crunch
4 Sets x 12 Reps
Day 3
Legs #1
Est. 0 min
5 exercises
Machine Seated Leg Curl
4 Sets x 20,12,10,10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Hack Squat
7 Sets x 4 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 4
Arms & Weak Points #1
Est. 0 min
7 exercises
Cuffed Behind The Back Lateral Raise
6 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12,12,12,10,12 Reps
Cable Incline Bicep Curl
4 Sets x 16,16,12,12 Reps
Dumbbell Seated Tricep Press
4 Sets x 16,15,8,10 Reps
Barbell Preacher Curl
3 Sets x 20,16,16 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 5
Pull #2 (Mid-Back Focused)
Est. 0 min
6 exercises
Super ROM Overhand Cable Row
5 Sets x 16,16,16,12,10 Reps
Arms-Extended 45° Hyperextension
3 Sets x 10,12,15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20,12,12,12,10 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Cable Reverse Flye (Mechanical Dropset)
3 Sets x 5 Reps
Cable Shrug
4 Sets x 12 Reps
Day 6
Push #2
Est. 0 min
7 exercises
Machine Shoulder Press
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
6 Sets x 20,12,10,10,10,10 Reps
Cross-Body Cable Y-Raise
4 Sets x 12,12,12,10 Reps
Paused Assisted Dip
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 20,20,16 Reps
Katana Triceps Extension
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Day 7
Legs #2
Est. 0 min
6 exercises
Machine Seated Leg Curl
5 Sets x 20,12,10,10,10 Reps
Machine Leg Press
6 Sets x 10,12,10,8,8,8 Reps
Dumbbell Walking Lunge
4 Sets x 20,20,16,8 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Hip Adduction
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 8
Arms & Weak Points #2
Est. 0 min
7 exercises
Cuffed Behind The Back Lateral Raise
5 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12,12,12,10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12,12,12,10 Reps
Barbell Spider Curl
4 Sets x 16,12,12,8 Reps
Triceps Diverging Pressdown (Long Rope or 2 Ropes)
3 Sets x 20,16,15 Reps
Arm Blaster Single Arm Supinating Curl
3 Sets x 12,10,8 Reps
Cable Crunch
4 Sets x 16,12,12,12 Reps
