PPL ARNOLD

To help intermediate lifters get big and strong at the same time


You can also switch to another machine or way to work the muscle group by clicking switch exercise and make sure to go to failure on the last set of the main lifts. If you get 1 rep more that is equal to one percent so take 1 percent of whatever your max is and add that on to next week's weight that you use for that lift

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lu Raise

Overhead Tricep Extension (Cable)

Tricep Extension (Cable)

Lat Pulldown

Barbell Row

Back Extension (Weighted)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Leg Curl

Leg Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Incline Bench Press (Smith Machine)

Bent Over Row (Barbell)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Shoulder Press (Plate Loaded)

Hack Squat

Hip Abductor (Machine)

Bulgarian Split Squat (Dumbbell)

Abs Crunch (Machine)

0 reviews for PPL ARNOLD