workout

PPL x Arnold Split

5.00 ∙ 1.3K downloads

Monday - Leg Day (Quads Focus and Abs)
Tuesday - Pull Day (Back, Biceps and Forearms)
Wednesday - Push Day (Chest, Shoulders and Triceps)
Thursday - Leg Day (Glutes Focus and Abs)
Friday - Chest and Back
Saturday - Shoulders and Arms
Sunday - Rest Day (Cardio Only)

Patrick Aguilar ValdezBy Patrick Aguilar Valdez

Shoulders and Arms

exercise
Lever Shoulder Press

4 sets x 10 reps

exercise
Cable Standing Rear Delt Row

3 sets x 10 reps

exercise
Lateral Raise

3 sets x 15 reps

exercise
EZ Barbell Curl

3 sets x 12 reps

exercise
Dumbbell Incline Curl

3 sets x 12 reps

exercise
Hammer Curl

3 sets x 12 reps

exercise
Reverse Curl

3 sets x 12 reps

exercise
Triceps Pushdown

3 sets x 12 reps

exercise
Cable Pushdown

3 sets x 12 reps

exercise
High Pulley Overhead Tricep Extension

3 sets x 12 reps

Chest and Back

exercise
Incline Bench Press

4 sets x 10 reps

exercise
Smith Incline Bench Press

3 sets x 8 reps

exercise
Bar Lateral Pulldown

4 sets x 12 reps

exercise
Cable Lateral Pulldown with V-bar

3 sets x 12 reps

exercise
Lever Chest Press

3 sets x 10 reps

exercise
Lever Bent-over Row with V-bar

3 sets x 7 reps

exercise
Lever Seated Fly

3 sets x 12 reps

exercise
Cable Low Row with Rope Attachment

3 sets x 12 reps

exercise
Chest Dip

3 sets x 12 reps

exercise
Cable Standing Lat Pushdown

3 sets x 12 reps

Leg Day (Glutes Focus)

exercise
Full Squat

5 sets x 7 reps

exercise
Hip Thrust

5 sets x 12 reps

exercise
Sled 45 degrees Leg Press

5 sets x 12 reps

exercise
Lever Leg Extension

3 sets x 12 reps

exercise
Romanian Deadlift

3 sets x 12 reps

exercise
Seated Leg Raise

3 sets x 10 reps

exercise
Seated Flutter Kick

3 sets x 10 reps

Push Day

exercise
Incline Bench Press

4 sets x 10 reps

exercise
Seated Shoulder Press

4 sets x 10 reps

exercise
Chest Dip

3 sets x 12 reps

exercise
Lever Seated Fly

3 sets x 12 reps

exercise
Triceps Pushdown

3 sets x 12 reps

exercise
One Arm Side Triceps Pushdown

3 sets x 12 reps

exercise
Lateral Raise

3 sets x 15 reps

Pull Day

exercise
Lever Bent-over Row with V-bar

4 sets x 7-10 reps

exercise
Bar Lateral Pulldown

4 sets x 12-15 reps

exercise
Cable Standing Lat Pushdown

3 sets x 12 reps

exercise
One Arm Row

3 sets x 10 reps

exercise
Dumbbell Incline Curl

4 sets x 10 reps

exercise
Hammer Curl

4 sets x 10 reps

exercise
Reverse Curl

4 sets x 10 reps

Leg Day (Quad Focus)

exercise
Full Squat

5 sets x 7 reps

exercise
Sled 45 degrees Leg Press

5 sets x 10 reps

exercise
Lever Leg Extension

4 sets x 12 reps

exercise
Lever Lying Leg Curl

4 sets x 12 reps

exercise
Dumbbell Standing Calf Raise

4 sets x 15 reps

exercise
Seated Leg Raise

3 sets x 10 reps

exercise
Seated Flutter Kick

3 sets x 10 reps

More Workouts...