Modified StrongLifts Split

Workout Name : Modified StrongLifts Split

Shared By : rebel1972 VIP

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 48

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Description

Strong Lifts with supplemental endurance weights sets and reps

Includes 2 days of cardio.
1) 45 minutes of steady state cardio
2) 10 to 30 minutes of interval cardio (HIIT)

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Day 1 Legs, Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 8 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 5 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 12 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 90 sec 12 3 Progress Chart

Abs

Plank Plank 10 sec - 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 30 sec 8 3 Progress Chart
Day 2 Chest, Back and Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 8 5 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 90 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 5 5 Progress Chart

Back

Pull Ups Pull Ups 90 sec 12 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 10 sec 12 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 12 3 Progress Chart
Day 3 Steady State Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 45 min - - Progress Chart
Day 4 Legs, Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Upper Legs

Barbell Hack Squat Barbell Hack Squat 90 sec 12 4 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 90 sec 12 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 5 5 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 90 sec 12 4 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 90 sec 12 3 Progress Chart

Abs

Plank Plank 10 sec - 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 12 3 Progress Chart
Day 5 Back, Chest and Arms
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 5 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 12 4 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 12 3 Progress Chart

Triceps

Dip Dip 60 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 10 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart
Day 6 HIIT Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 28 min - - Progress Chart