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Split Training
General
Intermediate
Machine strength
Plan Details
The Split Training routine by jelbaum is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Arms
Est. 70 min
6 exercises
Barbell Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Tue
Legs, Shoulders
Est. 82 min
8 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Bodyweight Walking Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Wed
Cardio
Est. 128 min
4 exercises
Indoor Cycling
1 Set
Crunch
4 Sets x 25 Reps
Reverse Crunch
4 Sets x 25 Reps
Plank
4 Sets
Thu
Chest
Est. 64 min
7 exercises
Smith Machine Bench Press
2 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Dip
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Fri
Back, Biceps
Est. 0 min
0 exercises
This day is empty
