Keith's split
General
Intermediate
None
Plan Details
The Keith's split routine by keithwadd is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Recommended Supplements Whey Protein, Multivitamin, Fish Oil
Routine detail
Any
full body machine
Est. 80 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
machine press upper
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
arms
Est. 70 min
10 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
