Traditional 2 muscles/day split routine - JEFIT

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Traditional 2 muscles/day split routine - JEFIT

Traditional 2 muscles/day split routine banner

Traditional 2 muscles/day split routine

General

Intermediate

Machine strength

Plan Details

The Traditional 2 muscles/day split routine routine by FRANK@GYM is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Traditional split scheme workout. - Mon: Rest - Tue: Triceps/Chest - Wed: Biceps/Back - Thu: Shoulders - Fri: Legs - Sat: Chest/Triceps - Sun: Back/Biceps Once a month a benchmark test

Routine detail

Mon

Restday

Est. 0 min

0 exercises

This day is empty

Tue

Chest & Triceps (2h15)

Est. 125 min

13 exercises

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Dip body weight Demonstration

Dip body weight

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

5 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

TechnoGym Pectoral machine Demonstration

TechnoGym Pectoral machine

5 Sets x 10 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Bench Crunch Demonstration

Bench Crunch

4 Sets x 20 Reps

Wed

Back & Biceps (2h)

Est. 118 min

12 exercises

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

4 Sets x 10 Reps

Cable bench biceps curl Demonstration

Cable bench biceps curl

5 Sets x 10 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

5 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

5 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 20 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

4 Sets x 20 Reps

Bench Crunch Demonstration

Bench Crunch

4 Sets x 10 Reps

Thu

Shoulders (2h15)

Est. 132 min

13 exercises

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

4 Sets x 10 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

5 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Dumbbell Front Incline Raise Demonstration

Dumbbell Front Incline Raise

5 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

5 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

5 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

4 Sets x 10 Reps

Fri

Legs (2h30)

Est. 156 min

14 exercises

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Smith machine calves raise Demonstration

Smith machine calves raise

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 10 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

5 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 10 Reps

TechnoGym Glutes Demonstration

TechnoGym Glutes

5 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

5 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 10 Reps

Sat

Triceps & Chest (2h)

Est. 119 min

13 exercises

Cable Incline Tricep Extension Demonstration

Cable Incline Tricep Extension

5 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 10 Reps

Matrix Fly Sidewards Demonstration

Matrix Fly Sidewards

5 Sets x 10 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

5 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

4 Sets x 10 Reps

Bench Crunch Demonstration

Bench Crunch

4 Sets x 20 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

4 Sets x 20 Reps

Ab Wheel Rollout Demonstration

Ab Wheel Rollout

2 Sets x 10 Reps

Sun

Biceps & Back (2h)

Est. 132 min

14 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

5 Sets x 10 Reps

Cable Preacher Curl Demonstration

Cable Preacher Curl

5 Sets x 10 Reps

Standing Rope Lat Pulldown Demonstration

Standing Rope Lat Pulldown

5 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

5 Sets x 10 Reps

Matrix Diverging Lat Pulldown Demonstration

Matrix Diverging Lat Pulldown

5 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 10 Reps

Matrix Back Extensions Demonstration

Matrix Back Extensions

5 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 10 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

4 Sets x 10 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Ab Wheel Rollout Demonstration

Ab Wheel Rollout

2 Sets x 10 Reps

Any

Benchmark end of month (2h)

Est. 133 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Push-Up Demonstration

Push-Up

5 Sets x 10 Reps

Hundreds Demonstration

Hundreds

5 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 30 Reps

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