Joe Weider Split

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body 11 exercises, 1 hr 10 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s

Lower Body 9 exercises, 1 hr 3 mins

Barbell Squat	2x8 reps	rest: 60s
Barbell Deadlift	2x8 reps	rest: 60s
Dumbbell Shoulder Shrug	2x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Calf Press On Leg Press	2x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s

Upper Body 11 exercises, 1 hr 12 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s

Lower Body 11 exercises, 1 hr 12 mins