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Basic Body Split
General
Beginner
Dumbbell
Plan Details
The Basic Body Split routine by aisak13 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back & Biceps
Est. 69 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
Shoulders
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Day 3
Chest & Triceps
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Day 4
Legs
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Day 5
Cardio & Abs
Est. 87 min
5 exercises
Treadmill Running
3 Sets
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
