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Split Body (Hypertrophy) and FBW (Power) Routine
General
Intermediate
Machine strength
Plan Details
The Split Body (Hypertrophy) and FBW (Power) Routine routine by alifalif2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and Bicep Hypertrophy
Est. 46 min
6 exercises
Cable V Bar Pulldown
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Tue
Chest and Tricep Hypertrophy
Est. 47 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Wed
Legs and Abs Hypertrophy
Est. 42 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Thu
Shoulders, Traps and Forearms Hypertrophy
Est. 44 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Sat
FBW Power
Est. 46 min
7 exercises
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
