2-day split
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DAY 1-ADAY 2-A
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ExerciseRangeTypeFocusObjectiveTime(min)Rest (sec)ExerciseRangeTypeFocusObjectiveTime(min)
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Squats5x5MainLegsStrength2090Leg Press5x5MainLegsStrength1390
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Leg extensions+Leg curls3x12 SSSupportQuads+thightsGrowth1430-60Lounges+Calf Raises3x12 SSSupportQuads+CalvesGrowth1460-90
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Bench (Flat)5x5MainChestStrength1590
Shoulder Press (maybe standing military?)
5x5MainShoulderStrength1590
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Cable flies3x12SupportChestGrowth830-60Side flies3x12Support
Side/front shoulder
Growth830-60
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Bent over Rows5x5MainMid back thicknessStrength1590Deadlift5x5Main
Lower back thickness
Strength1590
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Lat pull down3x12SupportWidth of LatsGrowth860-90Shrugs+Rear delts3x12Support
Traps+rear delts
Growth830-60
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8073
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DAY 1-BDAY 2-B
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ExerciseRangeTypeFocusObjectiveTime(min)ExerciseRangeTypeFocusObjectiveTime(min)
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Squats5x5MainLegsStrength20Leg Press/Front Squats5x5MainLegsStrength13
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Leg extensions+Leg curls3x12 SSSupportQuads+thightsGrowth14Lounges+Calf Raises3x12 SSSupportQuads+CalvesGrowth14
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Dumbell Press (Incline)5x5MainChestStrength15
Shoulder Press (maybe standing military?)
5x5MainChestStrength15
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Pull-overs or Incline Dumbell Flies3x12SupportChestGrowth8Side Cable flies3x12SupportChestGrowth8
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T-bar Rows5x5MainMid back thicknessStrength15Deadlift5x5Main
Lower back thickness
Strength15
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Chin ups or close grip Lat pull downAMAUC/3x12SupportWidth of LatsGrowth8Back exercise (lats or rows)3x12SupportTrapsGrowth8
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8073
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DAY 3- Arm day/Cardio/Rest
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ExerciseRangeTypeFocusObjectiveTime(min)
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Bicep Curls heavy with light4x(6+10)MainBicepsGrowth90
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Cable single hand curls3x12SupportBicepsGrowth60
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Barbell Concentration Curls3xAMAUCSupportBicepsGrowth90
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Tricep Cable Pulldown with Overhead Extension
4x(10+10)MainTricepsGrowth90
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Single Arm Tricep extension3x12SupportTricepsGrowth60
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Dips AMAUCFinisherTricepsGrowth
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DiccionaryShortMeaningNotes
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AMAUCAs many as you can
You can always swap the main exercises for other big moves
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SSSuper Set
Same with the accessory ones
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I would not recommend doing squats every day, but if you get used to it I guess it could be nice
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Dropsets/ SuperSets/TriSets/Pyramids/AMAUC/Timed Sets
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List of ExercisesIdeal rangeTypeFocusEquipment
Weight Range
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DipsAnyMain/ SupportTricepsNoneHeavyTypes of SetGoal
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Triceps extension12-15SupportTricepsRopeLow-MediumDropsetBurn/Growth
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Over-head tricep extension12-15SupportTricepsRopeLowSupersetCombine/Burn
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Tricep pull-down6-12SupportTricepsBar or ez barHeavyTriset/QuadSetShock/Burn
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Single arm Tricep extension12-15SupportTricepsNoneVery LowPyramidsBurn/Growth
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Dumbbell Kick backs12-15SupportTricepsDumbbellLowAMAUCShock/Burn
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Single arm overhead Dumbbell extension
10-15SupportTricepsDumbbellLowTimed SetShock/Burn
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Double arm overhead Dumbbell extension
8-12SupportTricepsDumbbellHeavy2-3RepsStrength
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Skull Crushers8-15SupportTricepsBarbellMedium5x5Strength
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Dumbbell Skull Crushers8-15SupportTricepsDumbbellMedium1RMMax Strength
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Close Grip bench press8-15Main/ SupportTriceps/ChestBarbellMedium-Heavy6-8
Strength/Growth
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Close Push upsAMAUCSupportTriceps/ChestNone8-15Growth
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Barbell Bench Press3-15MainChestBarbellAny12-15Growth/Support
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Dumbbell Bench Press3-15MainChestDumbbellAny
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Incline Barbell Bench Press6-12MainChestBarbellLow-Medium
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Incline Dumbbell Bench Press6-12MainChestDumbbellLow-Heavy
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Decline Barbell Bench Press6-12SupportChestBarbellAny
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Decline Dumbbell Bench Press6-12SupportChestDumbbellAny
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Incline Dumbbell Flies12-15SupportChestDumbbellLow-Medium
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Flat Dumbbell Flies12-15SupportChestDumbbellLow-Medium
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Cable flies8-15SupportChestCablesLow-Medium
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Close grip Dumbbell Bench Press8-15SupportChestDumbbellMedium
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Machine Press6-12SupportChestMachineMedium
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Machine Flies6-12SupportChestMachineMedium
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Dumbbell Shoulder Press5-12MainShoulderDumbbellAny
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Military Shoulder Press5-8MainShoulderBarbellMedium-HeavyLocked Knees
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Standing Barbell Shoulder Press5-12MainShoulderBarbellMedium-Heavy
Allowing some help from knees
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Sitting Barbel Shoulder Press5-12MainShoulderBarbellMedium-Heavy
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Arnold Press8-12SupportShoulderDumbbellMedium
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Shoulder Press Machine8-12SupportShoulderDumbbellMedium
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Side Rises8-12SupportShoulderDumbbellLow
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Front Rises8-12SupportShoulderDumbbellLow
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Sitting Rear Delts8-12SupportRear DeltsDumbbellVery low-Low
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Incline Bench Rear Delts8-15SupportRear DeltsDumbbellVery low-Low
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Cable Rear Delts8-12SupportRear DeltsCablesVery low-Low
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Cable Side Flies8-12SupportShoulderCablesLow-Medium
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Cable Front Rises8-12SupportShoulderCablesLow-Medium
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Dumbbell Shrugs8-12SupportTrapsDumbbellHeavy
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Barbell Shrugs8-15SupportTrapsBarbellHeavy
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Upright row8-12SupportTrapsCablesMedium
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Single Arm Shoulder press starting from floor
8-12SupportShoulderDumbbellMedium
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Face Pull8-15SupportRear DeltsRopeMedium
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Chin UpsAMAUCMainBack-ThicknessNone
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Pull UpsAMAUCMainBack-WidthNone
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Lat pull down8-12MainBack-WidthLat-Pull Down Medium
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Close grip Lat pull Down6-12MainBack-ThicknessLat-Pull Down Medium-Heavy
Can Use V-bar/ Two handles/Ez-bar
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T-bar Row6-12MainBack-ThicknessBarbellMedium-Heavy
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Barbell Rows6-12MainBack-ThicknessBarbellMedium-Heavy
90
Machine Cable Rows6-12SupportBack-ThicknessMachineMedium-Heavy
Can Use V-bar/ Two handles/multi-bar/flat bar
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Cable Rows6-12SupportBack-ThicknessCablesMedium-Heavy
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Standing Cable Rows6-12SupportBack-ThicknessRopeMedium
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Single arm Dumbbell Rows6-12SupportBack-ThicknessDumbbellMedium-Heavy
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Seal Rows6-12SupportBack-ThicknessDumbbellMedium
Can Try different inclinations
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Deadlift4-12MainLower BackBarbellHeavy
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Hyperextensions10-15SupportLower Back
Hyperextension Bench
Medium
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Cable Lat Pull downs8-12SupportBack-WidthCablesLow-Medium
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Squats5-12MainLegBarbellMedium-Heavy
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Front Squats8-12Main/SupportQuadsBarbellMedium
100
Good Mornings8-12SupportThightsBarbellMedium
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