Split Body (Hypertrophy) and FBW (Power) Routine

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Bicep Hypertrophy 6 exercises, 45 mins

Cable V Bar Pulldown	4x12 reps	rest: 30s
Smith Machine Bent-Over Row	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Dumbbell One-Arm Row	4x12 reps	rest: 30s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 30s
Cable Bicep Curl	4x12 reps	rest: 30s

Chest and Tricep Hypertrophy 6 exercises, 47 mins

Dumbbell Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Fly	4x12 reps	rest: 30s
Dumbbell Pullover	4x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Cable Shoulder Extension	4x12 reps	rest: 30s

Legs and Abs Hypertrophy 6 exercises, 41 mins

Machine Leg Press	4x12 reps	rest: 30s
Dumbbell Hamstring Curl	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Smith Machine Single-Leg Calf Raise	4x12 reps	rest: 30s
Smith Machine Toe Raise	4x12 reps	rest: 30s
Hanging Leg Raise	4x12 reps	rest: 30s

Shoulders, Traps and Forearms Hypertrophy 6 exercises, 43 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Cable Front Raise	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 30s
Smith Machine Shrug	4x12 reps	rest: 30s
Dumbbell Seated Wrist Curl	4x12 reps	rest: 30s

FBW Power 7 exercises, 46 mins

Smith Machine Squat	3x5 reps	rest: 60s
Smith Machine Deadlift	3x5 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s