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Exercises
Elite
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Building Split Banner

OfficiAliG

Building Split

AUTOPLAY

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Building Split routine by OfficiAliG is a 9 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Complete a warm up before beginning. 60-90 mins for each morning workout, 30 mins for afternoons. ...

Complete a warm up before beginning. 60-90 mins for each morning workout, 30 mins for afternoons. Superset where possible otherwise 60-90 seconds rest between sets. Always keep the muscle under tension during sets & breathe out when exerting pressure. If form starts to slip lower the weight. Slow under tension, quick on the pump. Focus on the technique and mind muscle connection for every contraction of every movement. Strive to improve the quality, weight and reps of lifts each week. Complete only one of each variation of each exercise and alternate between the variations every week.

Mon

Mon

Tue

Tue

Wed

Thu

Thu

Fri

Sat

Chest & Delts

Est time: 230 min

25 exercises

Barbell Incline Bench Press Demonstration
Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press
Chest

Sets

4

Reps

6

Interval

00:00

Rest Time

01:00

Barbell Bench Press Demonstration
Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

4

Reps

6

Interval

00:00

Rest Time

01:00

Barbell Decline Bench Press Demonstration
Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press
Chest

Sets

4

Reps

6

Interval

00:00

Rest Time

01:00

Dumbbell Incline Bench Press Demonstration
Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Bench Press Demonstration
Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Decline Press Demonstration
Dumbbell Decline Press Demonstration

Dumbbell Decline Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Leverage Incline Chest Press Demonstration
Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Leverage Chest Press Demonstration
Leverage Chest Press Demonstration

Leverage Chest Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Machine Inner Chest Press Demonstration
Machine Inner Chest Press Demonstration

Machine Inner Chest Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Machine Fly Demonstration
Machine Fly Demonstration

Machine Fly
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Cable Mid Chest Crossover Demonstration
Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Cable Cross-Over Demonstration
Cable Cross-Over Demonstration

Cable Cross-Over
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Cable Lower Chest Raise Demonstration
Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Pullover Demonstration
Dumbbell Pullover Demonstration

Dumbbell Pullover
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Barbell Military Press Demonstration
Barbell Military Press Demonstration

Barbell Military Press
Shoulders

Sets

4

Reps

6

Interval

00:00

Rest Time

01:00

Barbell Shoulder Press Demonstration
Barbell Shoulder Press Demonstration

Barbell Shoulder Press
Shoulders

Sets

4

Reps

6

Interval

00:00

Rest Time

01:00

Dumbbell Seated Shoulder Press Demonstration
Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Machine Shoulder Press Demonstration
Machine Shoulder Press Demonstration

Machine Shoulder Press
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Leverage Shoulder Press Demonstration
Leverage Shoulder Press Demonstration

Leverage Shoulder Press
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Seated Side Lateral Raise Demonstration
Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Machine Deltoid Raise Demonstration
Machine Deltoid Raise Demonstration

Machine Deltoid Raise
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Cable Front Raise Demonstration
Cable Front Raise Demonstration

Cable Front Raise
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Machine Reverse Fly Demonstration
Machine Reverse Fly Demonstration

Machine Reverse Fly
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Cable Reverse Fly Demonstration
Cable Reverse Fly Demonstration

Cable Reverse Fly
Shoulders

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Cable Rope Face Pull Demonstration
Cable Rope Face Pull Demonstration

Cable Rope Face Pull
Back

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

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© 2024 Jefit Inc. All rights reserved.

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