Full body split Mon-We’d-Fri
Sport
Intermediate
Machine strength
Plan Details
The Full body split Mon-We’d-Fri routine by dwnrjrf is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This 3-day split routine takes out all of the guess work for you. It is a complete, full body plan that needs only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench. The program description looks like this: Day 1: Chest/Shoulder/Tricep 10 exercises, session length is 71-minutes, 3 sets x 8-12 repetitions. Day 2: Back/Bicep/Forearm 10 exercises, 69-minutes session, 3-4 sets each x 6-12 repetitions. Day 3: Legs/Calf/Core 10 exercises, 60-minute session, 3 sets x 8-12 repetitions. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Monday-Chest/shoulder/back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Day 2
Rugby/rest day
Est. 0 min
0 exercises
This day is empty
Day 3
Workout 3: Legs/Calf/Core
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Day 4
Thursday
Est. 0 min
0 exercises
This day is empty
Day 5
Workout 2: Back/Bicep/Forearm
Est. 0 min
7 exercises
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
