Spring 16 2 split
General
Intermediate
Machine strength
Plan Details
The Spring 16 2 split routine by Dkregaa is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2 split routine with focus on the big 3. Its 4 different days, to allow for different exercises to avoid fatigue and injuries. Routine being used by both my girlfriend and I. We dont just train 4 days and then rest, but instead we can do 1, 2, 3, rest, 4, 1, rest, 2, 3, 4, 1, rest, etc.
Routine detail
Any
Day 2: Chest, shoulder, triceps & core
Est. 115 min
14 exercises
Treadmill Running
1 Set
Cable External Rotation
2 Sets x 20 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Plank
1 Set
Barbell Military Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
6 Sets x 10 Reps
Plank
1 Set
Barbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Plank
1 Set
Any
Day 3: Legs, Back, Biceps and abs
Est. 77 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable rope pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Barbell hammer curl
3 Sets x 10 Reps
Cable Side Bend
6 Sets x 10 Reps
Any
Day 4: Chest, shoulder, triceps & core
Est. 101 min
14 exercises
Treadmill Running
1 Set
Cable External Rotation
2 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Plank
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Plank
1 Set
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Plank
1 Set
Any
Day 1: Legs, Back, Biceps and abs
Est. 79 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
6 Sets x 10 Reps
