Arnold Ronnie

BACK + BICEPS +
day 1 CHEST + BACK SHOULDERS ( focusing on
BACK THICKNESS )

day 2 SHOULDERS + ARMS LEGS

day 3 LEGS CHEST + TRICEPS

BACK + BICEPS +
day 4 CHEST + BACK SHOULDERS ( focusing on
BACK WIDTH )

day 5 SHOULDERS + ARMS LEGS

CHEST + TRICEPS + CALVES

day 6 LEGS
+ ABS

day 7 REST REST

day 8
 B.W.M Tren Twins Ross Dickerson

PUSH WORKOUT
CHEST + SHOULDERS + CHEST + TRICEPS LEGS
TRICEPS

PULL WORKOUT
BACK + BICEPS CHEST + TRICEPS
BACK + BICEPS

LEGS WORKOUT
LEGS ABS

REST SHOULDERS + BICEPS BACK + BICEPS

PUSH WORKOUT
CHEST + SHOULDERS + REST SOULDERS
TRICEPS

PULL WORKOUT
CARDIO
BACK + BICEPS

LEGS WORKOUT
REST
 REST

PUSH WORKOUT
CHEST + SHOULDERS +
TRICEPS

PULL WORKOUT
BACK + BICEPS

LEGS WORKOUT

REST
PUSH WORKOUT
CHEST + SHOULDERS +
TRICEPS
PULL WORKOUT
BACK + BICEPS
LEGS WORKOUT

REST
PUSH WORKOUT
CHEST + SHOULDERS +
TRICEPS
PULL WORKOUT
BACK + BICEPS
LEGS WORKOUT

REST
PUSH WORKOUT
CHEST + SHOULDERS +
TRICEPS
PULL WORKOUT
BACK + BICEPS
LEGS WORKOUT

REST
PUSH WORKOUT
CHEST + SHOULDERS +
TRICEPS
PULL WORKOUT
BACK + BICEPS
LEGS WORKOUT

REST
PUSH WORKOUT
CHEST + SHOULDERS +
TRICEPS
PULL WORKOUT
BACK + BICEPS
 PPL Platz MINE

PUSH WORKOUT PUSH WORKOUT

CHEST + SHOULDERS + CHEST + SHOULDERS +
TRICEPS ( PART 1 ) TRICEPS

PULL WORKOUT PULL WORKOUT

BACK + BICEPS + BACK + BICEPS +
FOREARMS ( PART 1 ) FOREARMS

LEGS WORKOUT
LEGS WORKOUT
QAUDS + HAMSTRINGS +
QAUDS + HAMSTRINGS +
CALVES + GLUTEUS + CORE
CALVES + GLUTEUS + CORE
( PART 1 )

PUSH WORKOUT
CHEST + SHOULDERS + REST
TRICEPS ( PART 2 )

PULL WORKOUT
CHEST + BACK
BACK + BICEPS +
( ARNOLD WORKOUT )
REAR DELTOID ( PART 2 )

LEGS WORKOUT
QAUDS + HAMSTRINGS + ARMS + SHOULDERS
CALVES + GLUTEUS + CORE ( ARNOLD WORKOUT )
( PART 2 )

REST REST
 MINE

CHEST + BACK
DIMANCHE
( ARNOLD WORKOUT )

ARMS + SHOULDERS
LUNDI
( ARNOLD WORKOUT )

MARDI REST

PUSH WORKOUT
MERCREDI CHEST + SHOULDERS +
TRICEPS

PULL WORKOUT
JEUDI BACK + BICEPS +
FOREARMS

LEGS WORKOUT
VENDREDI QAUDS + HAMSTRINGS +
CALVES + GLUTEUS + CORE

SAMEDI REST