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Custom Split
General
Intermediate
Body
Plan Details
The Custom Split routine by emac9109 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a split I like customized to focus on body parts I feel need to be worked out more often than others. You will workout Arms, Chest, and Shoulders, each twice a week, never repeating the same exercise. Back and Legs once each, and calf raises 3 out of the 4 times, just for preference. Add cardio and abs ans you would like.
Routine detail
Tue
Chest and Shoulders
Est. 64 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Wed
Arms and Legs
Est. 64 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Raise On A Dumbbell
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Fri
Back and Chest
Est. 65 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Sat
Shoulders and Arms
Est. 69 min
11 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
