PPL X Arnold

Grow a more Balanced and aesthetic By slightly modifying the PPL split to better suit the goals of increased arm and shoulder stimulation. With slight involvement of power lifting.

(I am not a professional and this is just what I enjoy in the gym)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Skull Crusher

Incline Curl (Dumbbell)

Preacher Curl (Dumbbell)

Reverse Wrist Curl (Barbell)

Wrist Curls

SArms

Hack Squat

Romanian Deadlift (Barbell)

Back Extension

Oblique Crunch

Leg Raise (Captain's Chair)

Cable Crunch

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Standing Calf Raise

Legs 1

T-Bar Row

Seated Row (Cable)

High Row

Wide Grip Lat Pulldown

Bicep Curl (Machine)

Hammer Curl

Pull

Incline Bench Press (Barbell)

Chest Press (Machine)

Pec Deck (Machine)

One Arm Lateral Raise (Cable)

Push

Legs 2

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Machine)

Chest and Back

Bench Press (Dumbbell)

Incline Chest Press (Machine)

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