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Split treaning
AUDIO TIP
General
Beginner
None
Plan Details
The Split treaning routine by Youssouf Mohammad khater is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
??? + ???????
Est. 145 min
13 exercises
Indoor Cycling
1 Set
Arm Circles
2 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets
Shoulder Rotation
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dynamic Chest Stretch
2 Sets
Tricep Stretch
2 Sets
Day 2
??? + ??????
Est. 147 min
14 exercises
Indoor Cycling
1 Set
Cat Cow Stretch
2 Sets x 8 Reps
Shoulder Circles
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Incline Bench Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Kneeling Lat Stretch
2 Sets
Bicep Stretch
2 Sets
Day 3
????? + ?????
Est. 130 min
11 exercises
Indoor Cycling
1 Set
Shoulder Circles
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Side Wrist Raise
3 Sets x 12 Reps
Kneeling Forearm Stretch
2 Sets
Shoulder Stretch
2 Sets x 12 Reps
Day 4
??? + ???
Est. 163 min
16 exercises
Indoor Cycling
1 Set
Leg Swing
2 Sets x 10 Reps
Bodyweight Squat
1 Set x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15,15,15,20 Reps
Machine Leg Curl (Prone)
3 Sets x 15,15,14 Reps
Machine Leg Extension
3 Sets x 15,15,17 Reps
Machine Calf Raise
4 Sets x 15,20,20,15 Reps
Dumbbell Walking Lunge
3 Sets x 10,7,12 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
All Fours Quad Stretch
2 Sets
Hamstring Stretch
2 Sets
Wall Calf Stretch
2 Sets
