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  • PPLXARNOLD

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    la germanian rat
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    This workout plan splits the body into different groups to be worked on different days of the week. Tuesday focuses on chest, shoulders, and triceps. Wednesday targets back and biceps. Thursday works the legs. Friday returns to chest and back. Saturday finishes with shoulders, arms, triceps and biceps. Each body part has 3 sets of various exercises listed with repetition ranges provided.

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    PPLXARNOLD.txt

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    This workout plan splits the body into different groups to be worked on different days of the week. Tuesday focuses on chest, shoulders, and triceps. Wednesday targets back and biceps. Thursday works the legs. Friday returns to chest and back. Saturday finishes with shoulders, arms, triceps and biceps. Each body part has 3 sets of various exercises listed with repetition ranges provided.

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    86 views2 pages

    PPLXARNOLD

    Uploaded by

    la germanian rat
    This workout plan splits the body into different groups to be worked on different days of the week. Tuesday focuses on chest, shoulders, and triceps. Wednesday targets back and biceps. Thursday works the legs. Friday returns to chest and back. Saturday finishes with shoulders, arms, triceps and biceps. Each body part has 3 sets of various exercises listed with repetition ranges provided.

    Copyright:

    © All Rights Reserved
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    of 2

    PPLxARNOLD SPLIT

    TUE: CHEST, SHOULDERS , TRICEPS


    CHEST
    *Incline db press
    -3 sets
    -1st set- heavy 6-9 reps
    -2nd and 3rd set- Lighter weight 8-12 reps
    *Flat db press
    -3 sets
    -(same as incline db press)
    TRICEPS
    *Dips
    -3 sets, till failure
    *Skull-crushers
    -3 sets, 8-12 reps
    *Tricep rope pulldowns
    -3 sets
    -(same as incline db press)
    SHOULDERS
    *Lateral raises
    -3 sets, till failure
    *Standing cable rear delt fly
    -3 sets, 8-12 reps

    WED: BACK, BICEPS


    BACK
    *Pull-ups
    3 sets, till failure
    *Barbell rows
    3 sets, 8-12 reps
    *Low row machine
    3 sets, 8-12 reps
    *Jpg lat pulldown
    3 sets,8-12 reps
    BICEPS
    *Preacher curls
    3 sets, 8-12 reps
    *Hammer Curls
    3 sets, 8-12 reps
    *Incline db curls
    -3 sets, 8-12 reps

    THU: LEGS
    *Hack squat machine
    -3 sets, 8-12 reps
    *Hamstring curl
    -3 sets, 8-12 reps
    *Leg press
    -3 sets
    -(same as incline db press)
    *Hip abductor machine
    -3 sets, 8-12 reps
    *Leg extensions
    -2 sets
    -1 set= left leg, right leg and both together
    -10 reps left
    -10 reps right
    -10 reps together
    *Calf raises
    -3 sets, 15-20 reps

    FRI: CHEST, BACK


    CHEST
    *Incline db press
    -3 sets
    -1st set- heavy 6-9 reps
    -2nd and 3rd set- Lighter weight 8-12 reps
    *Flat db press
    -3 sets
    -(same as incline db press)
    *High to low cable flys
    -3 sets, 8-12 reps
    BACK
    *Pull-ups
    -3 sets, till failure
    *Barbell rows
    -3 sets, 8-12 reps
    *Low row machine
    -3 sets, 8-12 reps
    *JPG lat pulldown
    -3 sets, 8-12 reps

    SAT: SHOULDERS,ARMS
    SHOULDERS
    *Db shoulder press
    -3 sets, 8-12 reps
    *Lateral raises
    -3 sets, till failure
    *Standing cable rear delt fly
    -3 sets, 8-12 reps
    TRICEPS
    Dips
    -3 sets, till failure
    *Skull crushers
    -3 sets, 8-12 reps
    *Tricep rope pulldowns
    -3 sets
    -(same as incline db press)
    BICEPS
    *Preacher curls
    -3 sets, 8-12 reps
    *Hammer curls
    -3 sets, 8-12 reps
    *Incline db curls
    -3 sets, 8-12 reps

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