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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)
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dip body weight
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Incline Fly
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
TechnoGym Pectoral machine
5 Sets x 10 Reps
Reverse Crunch
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Wed
Back & Biceps (2h)
Est. 118 min
12 exercises
Hanging Knee Raise (Rotational)
4 Sets x 10 Reps
Cable bench biceps curl
5 Sets x 10 Reps
Machine Assisted Pull-Up
5 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Side Bend
4 Sets x 20 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Bench Crunch
4 Sets x 10 Reps
Thu
Shoulders (2h15)
Est. 132 min
13 exercises
Hanging Knee Raise (Rotational)
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Front Incline Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Cable Internal Rotation
5 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Cable External Rotation
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Plank
4 Sets
Bench Oblique Crunch
4 Sets x 10 Reps
Fri
Legs (2h30)
Est. 156 min
14 exercises
Hanging Knee Raise (Rotational)
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Smith machine calves raise
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Dumbbell Iron Cross
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
TechnoGym Glutes
5 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 10 Reps
Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Oblique Crunch
4 Sets x 10 Reps
Sat
Triceps & Chest (2h)
Est. 119 min
13 exercises
Cable Incline Tricep Extension
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Press (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Matrix Fly Sidewards
5 Sets x 10 Reps
Elevated Push-Up
5 Sets x 10 Reps
Cable Pallof Press with Rotation
4 Sets x 10 Reps
Bench Crunch
4 Sets x 20 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Ab Wheel Rollout
2 Sets x 10 Reps
Sun
Biceps & Back (2h)
Est. 132 min
14 exercises
Machine Assisted Pull-Up
5 Sets x 10 Reps
Cable Preacher Curl
5 Sets x 10 Reps
Standing Rope Lat Pulldown
5 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Matrix Diverging Lat Pulldown
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Matrix Back Extensions
5 Sets x 10 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Plank
4 Sets
Ab Wheel Rollout
2 Sets x 10 Reps
Any
Benchmark end of month (2h)
Est. 133 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Hundreds
5 Sets x 10 Reps
Crunch
5 Sets x 30 Reps
