Summer 18 - 2+1 split (2)
General
Beginner
Machine strength
Plan Details
The Summer 18 - 2+1 split (2) routine by Dkregaa is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 5, Legs
Est. 111 min
10 exercises
Step Machine
1 Set
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
TRX Bridge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Day 1, chest, shoulders and triceps
Est. 127 min
10 exercises
Cable External Rotation
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lying Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Incline Fly
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Any
Day 2, back, abs and biceps
Est. 91 min
9 exercises
Cable rope pull
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Cable Side Bend
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Any
Day 4, back, abs and biceps
Est. 88 min
9 exercises
Cable rope pull
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Day 3, chest, shoulders and triceps
Est. 110 min
9 exercises
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
