Alpha Progression

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PPL+Arnold

Push · 9 exercises · 31 sets

Flys · Resistance bands

2 sets · 10 reps
Incline Bench Press · Dumbbells

4 sets · 10 reps
Seated Shoulder Press · Dumbbells

4 sets · 10 reps
Chest Press · Machine

4 sets · 10 reps
Lateral Raises · Machine

4 sets · 10 reps
Flys · Cable

2 sets · 10 reps
Low Cable Flys · Cable

2 sets · 10 reps
Triceps Pushdowns with Rope · Cable

6 sets · 10 reps
Overhead Triceps Extensions · Cable

3 sets · 10 reps

Pull · 9 exercises · 35 sets

Assisted Pull-Ups with Wide Grip · Machine

2 sets · 12 reps
Bent-Over Rows · EZ bar

4 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

4 sets · 10 reps
Rows with Close Grip · Resistance bands

6 sets · 8 reps
Rows with Wide Grip · Cable

3 sets · 10 reps
Pullovers · Cable

4 sets · 10 reps
Reverse Flys · Cable

3 sets · 10 reps
Behind-the-Back Curls · Cable

6 sets · 10 reps
Twist Curls with Rope · Cable

3 sets · 10 reps

Beine/Nacken · 9 exercises · 29 sets

Lying Leg Curls · Machine

3 sets · 10 reps
Leg Extensions · Machine

3 sets · 10 reps
Squats · Barbell

1 set · 10 reps
Squats · Barbell

3 sets · 10 reps
Leg Press · Machine

6 sets · 10 reps
Hip Thrusts · Barbell

3 sets · 10 reps
Shrugs · Dumbbells

4 sets · 10 reps
Standing Calf Raises · Machine

3 sets · 10 reps
Seated Calf Raises · Machine

3 sets · 10 reps

Schultern/Arme/Bauch · 9 exercises · 32 sets

Lateral Raises · Cable

6 sets · 10 reps
Shoulder Press · Machine

3 sets · 10 reps
Lateral Raises · Dumbbells

4 sets · 10 reps
Seated Lateral Raises · Dumbbells

4 sets · 10 reps
Shrugs · Dumbbells

3 sets · 10 reps
Triceps Pushdowns · Cable

3 sets · 10 reps
Preacher Curls · Machine

3 sets · 10 reps
Incline Skull Crushers · EZ bar

3 sets · 10 reps
Reverse Curls · EZ bar

3 sets · 10 reps

Brust/Rücken · 10 exercises · 33 sets

Flys · Resistance bands

2 sets · 10 reps
Assisted Chin-Ups · Machine

2 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

2 sets · 10 reps
Lat Pulldowns with Reverse Grip · Cable

2 sets · 10 reps
Decline Chest Press · Machine

4 sets · 10 reps
Chest-Supported High Rows with Overhand Grip · Machine

6 sets · 10 reps
Chest Press · Machine

4 sets · 10 reps
Chest-Supported Rows Wide Neutral Grip · Machine

4 sets · 10 reps
Butterfly with Wide Grip · Machine

4 sets · 10 reps
Reverse Flys · Cable

3 sets · 10 reps

Beine/Nacken · 8 exercises · 28 sets

Seated Calf Raises · Machine

3 sets · 10 reps
Standing Calf Raises · Barbell

3 sets · 10 reps
Hip Thrusts · Barbell

3 sets · 10 reps
Leg Press · Machine

6 sets · 10 reps
Squats · Smith machine

3 sets · 10 reps
Lying Leg Curls · Machine

3 sets · 10 reps
Leg Extensions · Machine

3 sets · 10 reps
Shrugs · Dumbbells

4 sets · 10 reps