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.
Routine detail
Any
Tir/Tor/Lør Cardio
Est. 0 min
0 exercises
This day is empty
Any
Man/Tors Overkropp (Triceps/Shoulder/Biceps/forearms)
Est. 153 min
13 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 9 Reps
Dumbbell Press (Close Grip)
3 Sets x 9 Reps
Dumbbell Incline Hammer Curl
3 Sets x 9 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 9 Reps
Dumbbell Seated Side Bend
3 Sets x 12 Reps
Treadmill Running
1 Set
Any
Ons/Fre Underkropp (Chest/back/abs/glutes/lower-upperlegs)
Est. 156 min
16 exercises
Machine Calf Press
3 Sets x 9 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 6 Reps
Decline Crunch
3 Sets x 5 Reps
Cable Elevated Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 9 Reps
Single-Leg Stance
3 Sets x 5 Reps
Single-Leg Glute Bridge
3 Sets x 9 Reps
Plank
3 Sets
Abdominal Machine
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Rowing
1 Set
