How My Routine Look? (16M)

[jenndoglady]

Running a PPLA split right now, arms are my main focus right now after seeing absolutely no growth for what’s been like several months of just switching up my routine. I’ve been working out for about 8-9 months and saw most my growth first 3-4 ish. Not including legs as I’m actually pretty happy with my leg training right now.

Also my split is done in this manner (Monday-Friday)

Monday: Arms
Tuesday: Rest or Legs
Wednesday: Push
Thursday: Rest of Legs
Friday: Pull

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Arms (All supersets) + (all sets done in usually the 6-15 range)

Dumbbell Curl x Tricep Pushdown: 4xfailure

Hammer Curl x Overhead DB Extension: 4xfailure

Incline Curl x Neutral Grip Tricep Pushdown (single arm): 4xfailure

Chin-ups x Dips: 4xfailure

——————————————

Push:

Heavy Weighted Dips: 4xfailure (4-6)
Incline Bench: 4xfailure (8-10)
Pec Deck: 4xfailure (10-15)
DB Overhead Extension: 4xfailure (8-12)
Chin-ups: 4xfailure

———————————————

Pull:

Heavy Weighted Chin-ups: 4xfailure (4-6)
Wide Grip Machine Rows: 4xfailure (8-10)
Lat Pull-down: 4xfailure (8-10)
Single Arm Rows: 4xfailure (6-8)
Hammer Curl: 4xfailure (6-8)
Dips: 4xfailure

 

[jenndoglady]

I previously did an Arnold Split (Arms, Chest/Back, Legs) Monday through Friday (one leg day as I’m a distance runner, other 2 groups twice a week)
I did it with a trainer and he had me doing 32+ sets a week for arms alone as a beginner, but working with him unlocked things like my first pull-up and people were noticing differences pretty quickly