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4 week 2 week split Medium Weight
General
Intermediate
Machine strength
Plan Details
The 4 week 2 week split Medium Weight routine by NeilMahon is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Cardio/Chest
Est. 41 min
8 exercises
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Recumbent Bike
1 Set
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 2
Cardio/Back & Abs
Est. 61 min
13 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Recumbent Bike
1 Set
Day 3
Cardio/ Shoulders
Est. 45 min
9 exercises
Rowing
1 Set
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Treadmill Running
1 Set
Cable Upright Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Recumbent Bike
1 Set
Day 4
Cardio/ Arms
Est. 75 min
15 exercises
Recumbent Bike
1 Set
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Rowing
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 5
Cardio/ Legs
Est. 48 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Recumbent Bike
1 Set
Barbell Squat
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 6
Cardio
Est. 31 min
5 exercises
Recumbent Bike
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Jump Rope
1 Set
