shoshibmidbar
New member
I have been training for 2+ years and have ~1hr20mins (including warmup and cardio) to train 5 days. Cannot train of Saturdays as I need to study for my tests on SundaysI have a relatively well developed chest with decent shoulders and back. I think my arms need some work.I have been doing mostly doing different PPLs and wanted to try something new. So i settled on Arnold split x PPL routine. Here is what I've come up with..
Chest & Back
Sets
Reps
Barbell bench press
3
6-8
Weighted pullups
3
8-10
Incline dumbbell press
3
8-10
Incline chest supported rows
3
10-12
Low to high cable flyes
2
12-15
Cable lat pullover
2
12-15
Shoulder & Arms
Sets
Reps
A1: Ez bar tricep skullcrushers
3
10-12
A2: Barbell curls
3
10-12
Seated dumbbell shoulder press
3
8-10
B1: Single arm cable extensions
3
12-15
B2: Single arm preacher curls
3
12-15
Machine lateral raise
3
10-12
Facepulls
3
12-15
Legs
Sets
Reps
Barbell squats
3
6-8
Romanian deadlift
3
8-10
Smith machine reverse lunges
3
10-12
Lying leg curls
3
10-12
Standing calf raises
3
10-12
Forearms
Push
Sets
Reps
Incline dumbbell press
3
6-8
Barbell overhead press
3
8-10
Unilateral dumbbell skullcrushers
3
10-12
dumbbell lateral raise
3
12-15
Cable tricep pushdown
3
10-12
Dips
1
AMRAP
Pull
Sets
Reps
Lat pulldown
3
8-10
Bentover barbell rows
3
8-10
Barbell shrugs
3
12-15
Single arm dumbbell bentover rows
3
8-10
Hammer curls
3
10-12
Single arm cable curls
3
10-12
Cable pullaparts
3
12-15
Maybe I'm complicating it, I need help from you guys.. please help.
Please critique my program or/and suggest something i could do differently.
Chest & Back
Sets
Reps
Barbell bench press
3
6-8
Weighted pullups
3
8-10
Incline dumbbell press
3
8-10
Incline chest supported rows
3
10-12
Low to high cable flyes
2
12-15
Cable lat pullover
2
12-15
Shoulder & Arms
Sets
Reps
A1: Ez bar tricep skullcrushers
3
10-12
A2: Barbell curls
3
10-12
Seated dumbbell shoulder press
3
8-10
B1: Single arm cable extensions
3
12-15
B2: Single arm preacher curls
3
12-15
Machine lateral raise
3
10-12
Facepulls
3
12-15
Legs
Sets
Reps
Barbell squats
3
6-8
Romanian deadlift
3
8-10
Smith machine reverse lunges
3
10-12
Lying leg curls
3
10-12
Standing calf raises
3
10-12
Forearms
Push
Sets
Reps
Incline dumbbell press
3
6-8
Barbell overhead press
3
8-10
Unilateral dumbbell skullcrushers
3
10-12
dumbbell lateral raise
3
12-15
Cable tricep pushdown
3
10-12
Dips
1
AMRAP
Pull
Sets
Reps
Lat pulldown
3
8-10
Bentover barbell rows
3
8-10
Barbell shrugs
3
12-15
Single arm dumbbell bentover rows
3
8-10
Hammer curls
3
10-12
Single arm cable curls
3
10-12
Cable pullaparts
3
12-15
Maybe I'm complicating it, I need help from you guys.. please help.
Please critique my program or/and suggest something i could do differently.