Loading...
Esther Split (cupcakes & ketamine)
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The Esther Split (cupcakes & ketamine) routine by evanevernote is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
3 sets of 10 (1st set 70% max, 2nd add 5/10 lbs or 80%, 3rd is max you can do at 10 reps, progress every 2 weeks in the beginning, then every month after 6 months, then whenever you reach your plateau (10 reps at heaviest weight is a good judgement)
Routine detail
Mon
Front Legs
Est. 0 min
8 exercises
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Tue
Back and Biceps
Est. 0 min
7 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Wed
Cupcakes & Ketamine
Est. 0 min
0 exercises
This day is empty
Thu
Glutes (Back Legs)
Est. 0 min
7 exercises
Band Hip Lift
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Fri
Chest Shoulder Tris
Est. 0 min
6 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Sat
Leg Mobility and Core
Est. 0 min
7 exercises
Walking backwards
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Jumping side lunge
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Saddle or sissy squat machine
3 Sets x 10 Reps
Plank
3 Sets
