2-split Muscle Building, Minimal Cardio
General
Intermediate
Barbell
Plan Details
The 2-split Muscle Building, Minimal Cardio routine by John Rippon is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Mon
Chest, Shoulders, Arms - A
Est. 65 min
9 exercises
Barbell Incline Bench Press
5 Sets x 12,10,7,5,12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Arnold Press
5 Sets x 12,10,7,5,12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Weighted Tricep Dip
5 Sets x 12,10,7,5,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
5 Sets x 12,10,7,5,12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Tue
HIIT Cardio - (Choose 1 Exercise)
Est. 3 min
2 exercises
Rowing Intervals 30:30r
1 Set
Stationary Bike Intervals 30:30r
1 Set
Wed
Legs, Back, Abs - A
Est. 63 min
8 exercises
Barbell Squat
5 Sets x 12,10,7,5,12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12,10,7,5,12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 8,7,5 Reps
Cable Seated Row
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
* Rest Day *
Est. 0 min
0 exercises
This day is empty
Fri
Chest, Shoulders, Arms - B
Est. 65 min
9 exercises
Dumbbell Bench Press
5 Sets x 12,10,7,5,12 Reps
Cable Scoop
3 Sets x 12 Reps
Barbell Military Press
5 Sets x 12,10,7,5,12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12,10,7,5,12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Barbell Curl
5 Sets x 12,10,7,5,12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Sat
Legs, Back, Abs - B
Est. 74 min
8 exercises
Barbell Deadlift
5 Sets x 12,10,7,5,12 Reps
Barbell Front Squat
5 Sets x 12,10,7,5,12 Reps
Barbell Hack Squat
3 Sets x 2 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 10 Reps
Sun
* Rest Day *
Est. 0 min
0 exercises
This day is empty
