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2014-split
Cutting
Advanced
Machine strength
Plan Details
The 2014-split routine by koeiser is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Prøver meg på en split. Ganske så tilpasset mye kardio dermed mindre trening av føtter, pluss at føtter og rygg er mer oppdelt.
Routine detail
Day 1
Dag1
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
1 Set x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Cable Seated Row
1 Set x 20 Reps
EZ Bar Curl
2 Sets x 10 Reps
Day 2
Dag2
Est. 46 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Day 3
Dag3
Est. 42 min
5 exercises
Dumbbell Lunge
4 Sets x 5 Reps
Machine Leg Press
1 Set x 20 Reps
Barbell Bench Press
4 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Day 4
Dag4
Est. 45 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
