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2 - Antagonists SS Multi Split - 3 x 10
General
Intermediate
Machine strength
Plan Details
The 2 - Antagonists SS Multi Split - 3 x 10 routine by kingodin2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Back
Est. 70 min
10 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Wrist Circles
4 Sets x 10 Reps
Tue
Biceps,Triceps, Shoulders
Est. 74 min
10 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Plank
4 Sets
Side Bridge
4 Sets
Wed
Legs
Est. 69 min
9 exercises
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Thu
Back and Chest
Est. 67 min
10 exercises
Dumbbell Incline Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Fri
Shoulders, Biceps, Triceps
Est. 78 min
11 exercises
Cable Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Plank
4 Sets
Side Bridge
4 Sets
