Workout Routine

Arnold Split x PPL

by Kris

Monday: Chest + Back Tuesday: Shoulder + Arms Wednesday: Legs Thursday: Push Friday: Pull Saturday: Rest Sunday: Rest

Workouts

Chest + Back

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Low Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Upper Back Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Shoulder + Arms

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Bicep Curles hinterm Körper

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Bicep Curles Sitzend

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

seated overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Legs

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Calfes an der Seated Leg Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

hack squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

180 sec

2

–

–

12

180 sec

3

–

–

12

180 sec

Abductor

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Adductor

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Push

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Flys Oben

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Flys Mitte

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Flys Unten

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

triceps pushdowns

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Pull

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

t-bar row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Überzüge

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

Barbell Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec