2018 Split
General
Intermediate
Body
Plan Details
The 2018 Split routine by rhammond2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back
Est. 66 min
7 exercises
Treadmill Running
1 Set
Weighted Pull-Up
6 Sets x 6 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8 Reps
Tuck Crunch
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 2
Shoulders and Legs
Est. 64 min
7 exercises
Treadmill Running
1 Set
Kettlebell Goblet Squat
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Handstand Push-Up
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Tuck Crunch
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 3
Chest
Est. 61 min
7 exercises
Treadmill Running
1 Set
Handstand Push-Up
4 Sets x 6 Reps
Deep Weighted Push Up
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Tuck Crunch
4 Sets x 20 Reps
Treadmill Running
1 Set
