2-Day Split Super Slow
General
Intermediate
Machine strength
Plan Details
The 2-Day Split Super Slow routine by furkanipek. is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Super-duper slow reps with 2 day split for increasing mind-body connection. Each rep should take around 20 seconds, which should be divided evenly between the eccentric and concentric portions of the rep. You should lift 50-70 percent of the weight you normally would.
Routine detail
Day 1
cbst 1
Est. 37 min
7 exercises
Barbell Decline Bench Press
2 Sets x 10 Reps
Cable Incline Fly
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Smith Machine Bent-Over Row
2 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Day 2
qhca 1
Est. 36 min
7 exercises
Barbell Front Squat
2 Sets x 10 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Donkey Calf Raise
2 Sets x 10 Reps
Barbell Seated Calf Raise
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 10 Reps
Day 3
cbst 2
Est. 36 min
7 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Barbell Front Raise
2 Sets x 10 Reps
Barbell Behind the Back Shrug
2 Sets x 10 Reps
Day 4
qhca 2
Est. 35 min
7 exercises
Machine Leg Press
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Bench Hip Thrust
2 Sets x 10 Reps
Stability Ball Crunch
2 Sets x 10 Reps
