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Split schema 1
Bulking
Beginner
Machine strength
Plan Details
The Split schema 1 routine by MrVermeer@live.nl is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Split schema 1 van Fitland
Routine detail
Day 1
Borst & Triceps
Est. 71 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Rug & Biceps
Est. 72 min
11 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Benen & Schouders
Est. 71 min
11 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 4
Schouder
Est. 38 min
6 exercises
Cable External Rotation
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
