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PPL X Arnold
by Quinn W.
18 athletes joined
Program Description
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)
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Feb 18, 2024 03:34
Last Edited
Jun 19, 2024 02:16
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Week 1
1 / 8 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
2
Lat Pulldown
3 Sets
3
Incline Chest Press (Machine)
3 Sets
4
T-Bar Row
3 Sets
5
Seated Row (Cable)
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Chest Press (Machine)
3 Sets
2
T-Bar Row
4 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Lat Pulldown
3 Sets
6
Chest Fly (Machine)
2 Sets
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
4
Skull Crusher
2 Sets
5
Incline Curl (Dumbbell)
2 Sets
6
Preacher Curl (Dumbbell)
2 Sets
7
Reverse Wrist Curl (Barbell)
2 Sets
8
Wrist Curls
2 Sets
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
6
Hammer Curl
2 Sets
7
Wrist Curls
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Press (Machine)
2 Sets
3
Pec Deck (Machine)
2 Sets
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
6
Skull Crusher
2 Sets
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9