40+ Split
General
Intermediate
None
Plan Details
The 40+ Split routine by TherSiteZ is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
?? 5-Day Split – Instructions ? Before each workout 1. Warm-up: 5 min cardio (bike/treadmill/elliptical) 2. Rest: 60–90 sec between sets 3. Weight: choose so you fail around 12–15 reps After every workout later on the day. Cardio: 20 min (incline walk, cycling, or elliptical) Stretch: quick stretch for trained muscles
Routine detail
Mon
Chest Biceps
Est. 38 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Tue
Back Triceps
Est. 37 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Schoulders Abs
Est. 36 min
5 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Thu
Legs
Est. 35 min
5 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Fri
Chest Arms
Est. 31 min
5 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
