Adecap
Splitt
General
Beginner
Dumbbell
Plan Details
The Splitt routine by Adecap is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Any
Any
Any
Man/Tors Overkropp (Triceps/Shoulder/Biceps/forearms)
Est time: 153 min
13 exercises
Dumbbell Seated Arnold Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Tricep Extension
Triceps
Sets
3
Reps
9
Interval
00:00
Rest Time
01:00
Dumbbell Press (Close Grip)
Triceps
Sets
3
Reps
9
Interval
00:00
Rest Time
01:00
Dumbbell Incline Hammer Curl
Biceps
Sets
3
Reps
9
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Hammer Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Reverse Curl
Forearms
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
9
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Hammer Curl
Biceps
Sets
3
Reps
9
Interval
00:00
Rest Time
01:00
Dumbbell Seated Side Bend
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Treadmill Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
01:00
