Loading...
Split #1 - sculpting
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Split #1 - sculpting routine by MitchDeAthridge is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Push day - strength
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Tue
Pull day strength
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Wed
Legs - strength
Est. 0 min
7 exercises
Barbell Squat
6 Sets x 6 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Thu
Hypertrophy- push
Est. 0 min
9 exercises
Cable Incline Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Fri
Hypertrophy - pull
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
T Bar Row
3 Sets x 20 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 24 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Sat
Hypertrophy- legs
Est. 0 min
8 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
4 Sets x 25 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Sun
Arm day??
Est. 0 min
11 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
