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Summer 17 — 2 split
General
Intermediate
Machine strength
Plan Details
The Summer 17 — 2 split routine by Dkregaa is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2 split with a focus on progress on the big 3. A full body routine as well, for those days with a rest day on both ends. Even though it´s a 2 split, theres 4 different days, so theres some diversity between the days.
Routine detail
Any
test
Est. 0 min
0 exercises
This day is empty
Any
Day 1 — Chest, shoulders and ,triceps
Est. 99 min
10 exercises
Treadmill Running
1 Set
Cable External Rotation
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Any
Day 2 — Legs, back, biceps and abs
Est. 92 min
10 exercises
Treadmill Running
1 Set
Cable rope pull
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Plank
3 Sets
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Any
Day 3 — Chest, shoulders and triceps
Est. 99 min
10 exercises
Treadmill Running
1 Set
Cable External Rotation
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Any
Day 4 — Legs, back, biceps and abs
Est. 91 min
16 exercises
Treadmill Running
1 Set
Cable rope pull
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Decline Crunch
1 Set x 10 Reps
Dumbbell Side Bend
1 Set x 10 Reps
Plank
1 Set
Decline Crunch
1 Set x 10 Reps
Dumbbell Side Bend
1 Set x 10 Reps
Plank
1 Set
Decline Crunch
1 Set x 10 Reps
Dumbbell Side Bend
1 Set x 12 Reps
Plank
1 Set
Any
full body
Est. 165 min
17 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Cable rope pull
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Any
running
Est. 62 min
1 exercise
Running
1 Set
