Coaching 2 4-day split Raymond Knoppert - JEFIT

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Coaching 2 4-day split Raymond Knoppert - JEFIT

Coaching 2 4-day split Raymond Knoppert banner

Coaching 2 4-day split Raymond Knoppert

AUDIO TIP

Cutting

Beginner

Machine strength

Plan Details

The Coaching 2 4-day split Raymond Knoppert routine by YoranWillemsen is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Routine detail

Mon

Day 1: Shoulders, Legs, Calves, Triceps and Core

Est. 84 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Machine hip thrust Demonstration

Machine hip thrust

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 12 Reps

Tue

Day 2: Chest, Reardelts/Traps, Back, Biceps and Core

Est. 81 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Cable Inner Chest Press Demonstration

Cable Inner Chest Press

3 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Thu

Day 3: Shoulders, Reardelts, Legs, Calves and Triceps

Est. 82 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 12 Reps

Fri

Day 4: Chest, Traps, Back, Biceps and Core

Est. 84 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 12 Reps

Cable neutral grip row Demonstration

Cable neutral grip row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps