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Jonas' klassiske 2-split program
General
Intermediate
Machine strength
Plan Details
The Jonas' klassiske 2-split program routine by YacoubAmin is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Leg, back and biceps
Est. 107 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Tue
Chest, triceps and shoulder
Est. 101 min
8 exercises
Dumbbell Bench Press
5 Sets x 6 Reps
Dip
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Fri
Chest, back and leg
Est. 112 min
8 exercises
Weighted Drop Push-Up
6 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Standing Calf Raise
6 Sets x 10 Reps
Sat
Shoulder, chest and triceps
Est. 88 min
7 exercises
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Any
Run
Est. 32 min
1 exercise
Treadmill Running
1 Set
