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Split 2018
General
Advanced
Machine strength
Plan Details
The Split 2018 routine by Crilleg is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Split 2018
Routine detail
Day 1
Bröst triceps
Est. 49 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Day 2
Rygg biceps
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Day 3
Ben mage
Est. 55 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
Axlar triceps
Est. 45 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Day 6
Rygg biceps
Est. 49 min
7 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 7
Ben mage
Est. 38 min
6 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
