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Build Stronger Triceps with these 9 exercises 💪🏼
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Top 9 BICEPS Exercises
1️⃣ Barbell Curl
2️⃣ Hammer Curl
3️⃣ Alternate Biceps Curl
4️⃣ Dumbbell Incline Curl
5️⃣ Dumbbell Biceps Curl
6️⃣ Preacher Curl
7️⃣ Cable Biceps Curl
8️⃣ EZ Barbell Curl
9️⃣ Concentration Curl
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🔥 Back Workout 🔥
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📅 Day 5/5 "BRO SPLIT"
1️⃣ Bench Press - 3x5
2️⃣ Sitting Dumbbell Shoulder Press - 3x6-8
3️⃣ Dumbbell Front Shrug - 3x6-8
4️⃣ Arnold Press (one drop set) - 3x8-10
5️⃣ Cable High Pulls - 3x8-10
6️⃣ Lateral Raise x Front Raise - 3x12-15
7️⃣ Cable Reverse Fly (3 directions - down, up, middle in succession) - 2x15+
8️⃣ Barbell Rollouts - 3x5
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📅 Day 4/5 "BRO SPLIT" WORKOUT PLAN
1️⃣ Squat - 3x5
2️⃣ Bent Over Row - 3x6-8
3️⃣ Lat Pulldown - 3x8-12
4️⃣ T-Bar Row (Neutral Grip, one drop set) - 3x8-10
5️⃣ Standing Single Arm Cable Row (one drop set) - 3x8-10
6️⃣ Face Pulls - 2x12-15
7️⃣ Straight Arm Pulldowns - 2x12-15
8️⃣ Woodchoppers - 3x15+
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📅 Day 3/5 "BRO SPLIT" upper body1️⃣ Dips (weighted if needed) - 3x5
2️⃣ Chin Ups (weighted if needed) - 3x5
3️⃣ Close Grip Bench Press - 3x6-8
4️⃣ EZ Bar Curl/Rope Hammer Curls (alt. weekly, one drop set) - 3x8-10
5️⃣ Skull Crushers/Cable Kickback (alt. weekly) - 3x8-10
6️⃣ Preacher Curl/Reverse Curls (alt. weekly) - 3x8-10
7️⃣ Standing Overhead Rope Extension/Triceps Pushdown (alt. weekly, one drop set) - 3x12-15
8️⃣ Biceps 21s - 3x21 (7, 7, 7)
9️⃣ Reverse Crunches - 3x15+
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📅 Day 2/5 "BRO SPLIT" WORKOUT PLAN
1️⃣ Overhead Press - 3x5
2️⃣ Incline Dumbbell Press - 3x6-8
3️⃣ Decline Barbell Press - 2x8-10
4️⃣ Dumbbell Pullovers - 3x8-10
5️⃣ Pec Dec Flys (including one drop set) - 3x8-10
6️⃣ Cable Flys Incline/Decline (alternate weekly) - 2x12-15
7️⃣ Pallof Press - 3x6-8 per side
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Lyfta's Push/Pull/Legs
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🏋️♂️ Upper Body A:
1️⃣ Barbell Press - 3x8-10
2️⃣ Incline Dumbbell Rows - 3x8-10
3️⃣ Bench Press - 3x10-12
4️⃣ Cable Rows - 3x10-15
5️⃣ Triceps Pushdown - 2x12-15
6️⃣ Barbell Curls - 2x12-15
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🔥 Back Workout 🔥
1️⃣ Deadlifts: 4x6-8
2️⃣ Pull-Ups or Lat Pulldowns: 4x8-10
3️⃣ Barbell Rows: 4x8-10
4️⃣ Seated Cable Rows: 3x10-12
5️⃣ Hyperextensions: 3x10-12
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🔥 Chest Workout 🔥
1️⃣ Bench Press: 4x8-10
2️⃣ Incline Dumbbell Press: 4x8-10
3️⃣ Dumbbell Flyes: 3x10-12
4️⃣ Cable Crossover: 3x10-12
5️⃣ Push-Ups: 3xfailure
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Thursday - Shoulder Day 💪
1️⃣ Incline Bench Press: 5 sets x 10 reps
2️⃣ Dumbbell Seated Shoulder Press: 3 sets x 8 reps
3️⃣ Dumbbell Arnold Press: 3 sets x 8 reps
4️⃣ Lever Pec Deck Fly: 3 sets x 8 reps
5️⃣ Band Standing Rear Delt Row: 3 sets x 8 reps
6️⃣ Lateral Raise: 2 sets x 8 reps
7️⃣ Dumbbell Rear Delt Fly: 2 sets x 8 reps
🎬 Workout Program Creator: Gabe Deutsch Get stronger with the Lyfta app: lyfta.app
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🗓 Monday - Chest & Back 🏋️♂️
1️⃣ Dumbbell Incline Bench Press: 3 sets x 8 reps
2️⃣ Cable Lateral Pulldown with V-bar: 3 sets x 8 reps
3️⃣ Bench Press: 3 sets x 8 reps
4️⃣ Pull-up: 3 sets x 10 reps
5️⃣ Push-up: 3 sets x 20-23 reps
6️⃣ Lateral Raise: 3 sets x 8 reps
7️⃣ Lever Single Arm Neutral Grip Seated Row: 3 sets x 8 reps
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🎶 Music in Video: Sleep Token
🎬 Workout Program Creator: Santiago Gobbee
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🫀 PPL x ArnoldSplit 🫀(Bi/Tri/Shldr - Day 6/6)
Cap off your week with an intense Bi/Tri/Shoulder session:
1️⃣ Cable Standing One Arm Tricep Pushdown
2️⃣ Dumbbell One Arm Zottman Preacher Curl
3️⃣ Lateral Raise
4️⃣ Cable One Arm High Pulley Overhead Tricep Extension
5️⃣ Dumbbell Incline Biceps Curl
6️⃣ Lever Seated Shoulder Press
7️⃣ Cable One Arm Wrist Curl
👉 Access the entirety of the PPL x Arnold Split program through the Lyfta app! Delve into every workout with detailed guidance, track your fitness journey, and join a community that supports your goals, completely free. Transform your physique by tapping the link in our bio. #UpperBodyWorkout
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🫀 PPL x ArnoldSplit 🫀(Chest/Back - Day 5/6)
Balance your training with a comprehensive Chest/Back Day:
1️⃣ Bench Press
2️⃣ Lever One Arm Lateral Wide Pulldown
3️⃣ Smith Incline Bench Press
4️⃣ Lever Lying T-bar Row
5️⃣ Lever Seated Fly
6️⃣ Cable Seated One Arm Alternate Row
👉 Experience the full PPL x Arnold Split program on the Lyfta app! Get the complete lowdown on each workout, from detailed exercises to tracking your gains, all for FREE. Elevate your training by tapping the link in our bio. #ChestBackDay
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🫀 PPL x ArnoldSplit 🫀(Legs - Day 4/6) Advance your leg training with Day 2's challenging lineup: 1️⃣ Lever Lying Leg Curl 2️⃣ Lever Leg Extension 3️⃣ Lever Seated Calf Press 4️⃣ Lever Seated Calf Raise 5️⃣ Sled Hack Squat 6️⃣ Romanian Deadlift 👉 Unlock the full PPL x Arnold Split program with the Lyfta app! Enjoy detailed insights into each workout, monitor your progress with ease, and become part of a fitness community that motivates, all without spending a dime. Jumpstart your holistic fitness journey by clicking the link in our bio. #Legs2
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