Casper split
General
Intermediate
Machine strength
Plan Details
The Casper split routine by Jxffer is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
bla bla bla bla bla bla bla bla bla bla blabla bla bla bla bla bla bla bla bla bla blabla bla bla bla bla bla bla bla bla bla bla
Routine detail
Any
Chest and Triceps
Est. 76 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
Biceps, Abs and Back
Est. 155 min
12 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Walking
1 Set
Any
Legs
Est. 52 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
