jenndoglady
New member
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
—————————-
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
Also my split is done in this manner (Monday-Friday)
Monday: Arms
Tuesday: Rest or Legs
Wednesday: Push
Thursday: Rest of Legs
Friday: Pull
—————————-
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