T-Nation BB Split
General
Intermediate
Machine strength
Plan Details
The T-Nation BB Split routine by big boabby is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Bis
Est. 63 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Day 2
Back & Abs
Est. 63 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Day 3
Shoulders, Tris & Abs
Est. 70 min
8 exercises
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 4
Legs
Est. 47 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
