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Jonas' klassiske 2-split program

YacoubAmin

Nov 5th 2017

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Jonas' klassiske 2-split program

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Friday
Saturday
ANY

Leg, back and biceps 8 exercises, 1 hr 46 mins

	Barbell Squat	5x6 reps	rest: 120s
	Barbell Clean Deadlift	5x5 reps	rest: 120s
	Machine Leg Extension	3x15 reps	rest: 120s
	Machine Leg Curl (Prone)	3x15 reps	rest: 120s
	Pull-Up	5x10 reps	rest: 120s
	Dumbbell One-Arm Row	3x10 reps	rest: 120s
	Dumbbell Bicep Curl	4x10 reps	rest: 120s
	Barbell Standing Calf Raise	5x15 reps	rest: 120s

Chest, triceps and shoulder 8 exercises, 1 hr 40 mins

	Dumbbell Bench Press	5x6 reps	rest: 120s
	Dip	4x8 reps	rest: 120s
	Dumbbell Incline Bench Press	3x8 reps	rest: 120s
	Dumbbell Fly	3x10 reps	rest: 120s
	Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
	Dumbbell Lateral Raise	4x15 reps	rest: 120s
	Barbell Tricep Extension (Supine)	4x10 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	4x12 reps	rest: 120s

Chest, back and leg 8 exercises, 1 hr 51 mins

	Weighted Drop Push-Up	6x6 reps	rest: 120s
	Cable Seated Row	4x8 reps	rest: 120s
	Cable Pulldown Bicep Curl	4x8 reps	rest: 120s
	Cable Rope Face Pull	4x10 reps	rest: 120s
	Barbell Squat	4x10 reps	rest: 120s
	Barbell Clean Deadlift	4x10 reps	rest: 120s
	Machine Leg Extension	4x15 reps	rest: 120s
	Barbell Standing Calf Raise	6x10 reps	rest: 120s

Shoulder, chest and triceps 7 exercises, 1 hr 28 mins

	Barbell Military Press	5x6 reps	rest: 120s
	Dumbbell Lateral Raise	4x10 reps	rest: 120s
	Dumbbell Bench Press	4x10 reps	rest: 120s
	Machine Incline Chest Press	4x12 reps	rest: 120s
	Machine Fly	3x12 reps	rest: 120s
	Barbell Tricep Extension (Supine)	4x10 reps	rest: 120s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 120s

Run 1 exercises, 31 mins

Treadmill Running

1x0 reps

rest: 30s

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