Home split
General
Intermediate
Dumbbell
Plan Details
The Home split routine by piynavi is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Back & biceps
Est. 0 min
6 exercises
Jump Rope
1 Set
Pull-Up
3 Sets x 7 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Day 2
Chest & tricpes
Est. 0 min
6 exercises
Jump Rope
1 Set
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Day 3
Legs
Est. 0 min
4 exercises
Jump Rope
1 Set
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Day 4
Shoulders
Est. 0 min
5 exercises
Jump Rope
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
