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Chest - Back - Leg - Cardio split
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Chest - Back - Leg - Cardio split routine by Zubby769 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
split workout focused on back building and looking strong and powerful. try it out and let me know how you find it.
Routine detail
Mon
Chest and Triceps
Est. 45 min
8 exercises
Smith Machine Bench Press
2 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 44 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Seated Row
6 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Wed
Legs
Est. 34 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Mountain Climber
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
shoulder and traps
Est. 38 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Back and biceps
Est. 56 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Bicep Stretch
3 Sets x 1 Reps
Knees to Chest Hug
3 Sets x 8 Reps
