2-split Muscle Building, Minimal Cardio

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a routine to develop a lean, muscular look suited to those needing only minimal cardio.

On every rep of the cable and dumbbell exercises, fully contract and squeeze the muscle hard for 1 second and take 3 seconds on the eccentric (extension) phase. Using momentum will greatly reduced the effectiveness!

Adjust the weight on the variable-rep sets so each set is harder than the previous. On an exertion scale of 1 to 10, the first set should be a 6 and the last set a 10 (i.e. may fail to get the last rep but can't manage even one more!). The fixed-rep sets should all be at least an 8 out of 10.

After a proper warm-up for the HIIT cardio session try to do 8 to 10 intervals of 30s hard-out + 30s active rest. So your intervals take no longer than 8 to 10min total.

Chest, Shoulders, Arms - A 9 exercises, 1 hr 5 mins

Barbell Incline Bench Press	5x12,10,7,5,12 reps	rest: 60s
Cable Incline Fly	3x12 reps	rest: 60s
Dumbbell Arnold Press	5x12,10,7,5,12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Weighted Tricep Dip	5x12,10,7,5,12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Curl	5x12,10,7,5,12 reps	rest: 60s
Dumbbell Spider Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s

HIIT Cardio - (Choose 1 Exercise) 2 exercises, 3 mins

		1x0 reps	rest: 12s
		1x0 reps	rest: 12s

Legs, Back, Abs - A 8 exercises, 1 hr 3 mins

Barbell Squat	5x12,10,7,5,12 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x12,10,7,5,12 reps	rest: 120s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Weighted Pull-Up	3x8,7,5 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Decline Reverse Crunch	3x7 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s

* Rest Day * 0 exercises, 0 min

Chest, Shoulders, Arms - B 9 exercises, 1 hr 4 mins

Dumbbell Bench Press	5x12,10,7,5,12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Military Press	5x12,10,7,5,12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x12,10,7,5,12 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x12 reps	rest: 60s
Barbell Curl	5x12,10,7,5,12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s

Legs, Back, Abs - B 8 exercises, 1 hr 13 mins

Barbell Deadlift	5x12,10,7,5,12 reps	rest: 120s
Barbell Front Squat	5x12,10,7,5,12 reps	rest: 120s
Barbell Hack Squat	3x2 reps	rest: 120s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Windshield Wipers	3x10 reps	rest: 120s