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heavy-light split
General
Intermediate
Barbell
Plan Details
The heavy-light split routine by tvrdak is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
a heavy
Est. 46 min
4 exercises
Barbell Bench Press
6 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Squat
6 Sets x 12 Reps
Tue
b heavy
Est. 32 min
3 exercises
Barbell Upright Row
6 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Thu
a light
Est. 46 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Dumbbell Decline Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Fri
b light
Est. 29 min
4 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
