Workout Routine

Free

ppl x arnold

by Inext

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Push

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

1

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Smith machine incline press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Machine fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec