Pro split: Every part of the muscle
General
Beginner
Machine strength
Plan Details
The Pro split: Every part of the muscle routine by karimkamelkotb is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Chest & Core
Est. 101 min
13 exercises
Elliptical Training
1 Set
Warmup 1
2 Sets x 30 Reps
Cable shoulder extension
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 25 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Shoulders & Core
Est. 75 min
14 exercises
Elliptical Training
1 Set
Warmup 1
2 Sets x 25 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable shoulder extension
2 Sets x 15 Reps
Smith Machine Shoulder Press (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Plank
4 Sets
Weighted Side Bend
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Arms
Est. 101 min
15 exercises
Elliptical Training
1 Set
Warmup 1
2 Sets x 30 Reps
Cable shoulder extension
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 25 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable triceps kickback
4 Sets x 10 Reps
Cabel Reverse Triceps Pushdown
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Legs & Core & Neck
Est. 90 min
12 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 10 Reps
Weight Plate Neck Extension (Prone)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
Back
Est. 80 min
11 exercises
Elliptical Training
1 Set
Warmup 1
2 Sets x 25 Reps
Cable shoulder extension
2 Sets x 25 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Seated cable row
4 Sets x 10 Reps
Machine Reverse T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Elliptical Training
1 Set
