FB-SPLIT MIX
General
Beginner
Barbell
Plan Details
The FB-SPLIT MIX routine by kornasiewicz.karol is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine created with an use of dropsets and rest-pause. Balanced mix between chest, back and legs. One unilateral exercise per major muscle group to prevent imbalances. No front deltoid exercises because of delt involvement in chest exercises, plus it's more developed then the rest of shoulder for most of the people.
Routine detail
Mon
Poniedzia?ek
Est. 50 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Barbell Bulgarian Split Squat
6 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wed
?roda
Est. 48 min
7 exercises
Pull-Up
7 Sets x 4 Reps
Dip
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Fri
Pi?tek
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
