Workout Routine

PPL x Arnold split

by sirtwon

Set in motion during beginning of next academic year

inclined dumbbells press is 4th bar

Workouts

Push

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

Incline dumbbell press

3 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

Chest press

3 sets

Incline bench press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

Incline bench press machine

3 sets

chest flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

chest flys

3 sets

Shoulder press (front)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

Shoulder press (front)

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
150
100 sec
2
–
–
150
100 sec
3
–
–
150
100 sec

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

front raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

tricep pushdown

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec

overhead triceps extension

4 sets

seated dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

seated dips

3 sets

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

lat pulldown

3 sets

Machine pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec

Machine pulldown

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

t-bar row

3 sets

Close-grip pulley

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

Close-grip pulley

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

shrug

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

face pull

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec

seated incline curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec

hammer curl

3 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Cable curl

3 sets

lower back

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

lower back

3 sets

Legs

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec

Hack squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

leg extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

leg press

3 sets

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Seated leg curl

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Lying leg curl

3 sets

hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

hip abduction

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

calf raise

4 sets

Chest & Back

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Chest press

3 sets

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Incline dumbbell press

3 sets

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Chest press machine

3 sets

Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Row

3 sets

Wide grip Pulley

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Wide grip Pulley

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

close grip lat pulldown

3 sets

Rear delts

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Rear delts

3 sets

Shoulders & Arms

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

tricep pushdown

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead triceps extension

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

seated incline curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

hammer curl

3 sets

Shoulder press (front)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Shoulder press (front)

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

lateral raise

4 sets

Rear delts

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Rear delts

3 sets