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Standard Split for all + arms day
General
Intermediate
Dumbbell
Plan Details
The Standard Split for all + arms day routine by lametime is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Nice and easy mix for all users. It focues on heavy compound exercises at the start and the afterwards some more intensive isolation exercises. The rest timers are minimum recomendations but feel free to go whener you are ready.
Routine detail
Day 1
Pecman and Tricep
Est. 40 min
5 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
Back to biceps
Est. 73 min
9 exercises
Barbell Deadlift
5 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Shoulda boy
Est. 67 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 5
Leg end
Est. 81 min
10 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Squat
5 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
2Pec and tricep
Est. 58 min
7 exercises
Dumbbell Bench Press
5 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 6
Arms dealer
Est. 51 min
6 exercises
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
