Split Training
jelbaum avatar jelbaum
Apr 16th 2019
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Split Training

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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

Legs, Shoulders  8 exercises, 1 hr 22 mins
Smith Machine Squat exercise demonstration
Smith Machine Squat

4x12 reps

rest: 75s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

4x12 reps

rest: 75s audio icon
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Bodyweight Walking Lunge exercise demonstration
Bodyweight Walking Lunge

4x12 reps

rest: 75s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x12 reps

rest: 75s audio icon
add button
Smith Machine Stiff-Leg Deadlift exercise demonstration
Smith Machine Stiff-Leg Deadlift

4x12 reps

rest: 75s audio icon
add button
Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x12 reps

rest: 75s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

4x12 reps

rest: 75s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x12 reps

rest: 75s audio icon
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Cardio  4 exercises, 2 hrs 7 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps

rest: 90s audio icon
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Crunch exercise demonstration
Crunch

4x25 reps

rest: 90s audio icon
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Reverse Crunch exercise demonstration
Reverse Crunch

4x25 reps

rest: 90s audio icon
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Plank exercise demonstration
Plank

4x12 reps

rest: 90s audio icon
add button
Chest  7 exercises, 1 hr 4 mins
Smith Machine Bench Press exercise demonstration
Smith Machine Bench Press

2x15 reps

rest: 60s audio icon
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Smith Machine Bench Press exercise demonstration
Smith Machine Bench Press

4x8 reps

rest: 75s audio icon
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Machine Incline Chest Press exercise demonstration
Machine Incline Chest Press

4x8 reps

rest: 75s audio icon
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Machine Fly exercise demonstration
Machine Fly

4x12 reps

rest: 75s audio icon
add button
Dumbbell Pullover exercise demonstration
Dumbbell Pullover

4x10 reps

rest: 75s audio icon
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Machine Dip exercise demonstration
Machine Dip

4x12 reps

rest: 60s audio icon
add button
Push-Up exercise demonstration
Push-Up

4x12 reps

rest: 75s audio icon
add button
Back, Biceps  0 exercises, 0 min

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