P

PPL X ARNOLD

10 downloads

Split de cuerpo completo. Aislando los músculos grandes de los más pequeños para hacerles enfoques en días distintos.

Dilanxoo StradlinBy Dilanxoo Stradlin

LEGS 1

exercise
Sled Hack Squat

4 sets x 10-15 reps

exercise
Smith Calf Raise

4 sets x 8-15 reps

exercise
Hip Thrust

4 sets x 6-15 reps

exercise
Lever Lying Leg Curl

4 sets x 8-15 reps

exercise
Lever Seated Hip Abduction

4 sets x 10-18 reps

PUSH

exercise
Bench Press

5 sets x 1-20 reps

exercise
Incline Bench Press

4 sets x 4-12 reps

exercise
Lever Chest Press

8 sets x 8-15 reps

exercise
Cable Standing Fly

4 sets x 8-15 reps

exercise
Lever Seated Fly

4 sets x 6-15 reps

exercise
Lateral Raise

4 sets x 8-15 reps

PULL

exercise
Bent Over Row

4 sets x 10-16 reps

exercise
Pulldown

3 sets x 10-15 reps

exercise
Cable Lateral Pulldown with V-bar

3 sets x 10-15 reps

exercise
Cable Standing Lat Pushdown

4 sets x 8-15 reps

exercise
Incline Row

3 sets x 10-12 reps

exercise
Wrist Curl

4 sets x 12-18 reps

exercise
Revers Wrist Curl

4 sets x 10-15 reps

LEGS 2

exercise
Full Squat

6 sets x 3-15 reps

exercise
Sled 45° Leg Press

5 sets x 6-15 reps

exercise
Lever Seated Squat Calf Raise on Leg Press Machine

4 sets x 8-18 reps

exercise
Lever Leg Extension

4 sets x 8-15 reps

exercise
Lever Seated Hip Adduction

4 sets x 8-20 reps

SHARMS

exercise
Dumbbell Seated Shoulder Press

5 sets x 6-15 reps

exercise
Band face pull

4 sets x 8-15 reps

exercise
Lateral Raise

4 sets x 8-15 reps

exercise
Preacher Curl

7 sets x 6-20 reps

exercise
Dumbbell Incline Hammer Curl

5 sets x 5-15 reps

exercise
Overhead Triceps Extension

5 sets x 5-15 reps

exercise
Triceps Pushdown

4 sets x 10-16 reps

More Workouts...