CU Offseason
General
Advanced
None
Plan Details
The CU Offseason routine by cedriculbrich is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
4er Split
Routine detail
Day 1
Chest / side Delts
Est. 0 min
8 exercises
Lying Cable Y- Raises
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 5,10 Reps
Dumbbell Incline Bench Press
2 Sets x 5,10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Bench Press
2 Sets x 5,10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dip
2 Sets x 15 Reps
Crunch
3 Sets x 25 Reps
Day 2
Back / rear Delts
Est. 0 min
8 exercises
Cable One-Arm Lat Pulldown
2 Sets x 5,10 Reps
Cable Seated Row
2 Sets x 5,10 Reps
Machine Seated Row
2 Sets x 5,10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8,10 Reps
Cable Shoulder Extension
3 Sets x 15,11,8 Reps
Barbell Shrug
2 Sets x 15,10 Reps
Machine Rear Delt Row
3 Sets x 15,10,8 Reps
Cable Crunch
2 Sets x 20 Reps
Day 3
Legs
Est. 0 min
5 exercises
Machine Seated Leg Curl
2 Sets x 20,10 Reps
Barbell Deep Squat
2 Sets x 5,10 Reps
Barbell Rack Pull
2 Sets x 5,10 Reps
Machine Leg Extension
2 Sets x 20,10 Reps
Bodyweight Lunge
2 Sets x 25 Reps
Day 4
Arms
Est. 0 min
7 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 15,8,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,8,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 15,8,8 Reps
Cable Preacher Curl
2 Sets x 15,12 Reps
Cable behind the Back Curls
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15,12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
