Split Track 2019
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Exercises
Guidance
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1Chest
1.55mi 210
2.2mi1.2mi1.3mi1.1mi1.3mi1.3mi1.2mi1.2mi1.5mi2.0mi2.1mi
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Flat Bench Press5x8@2054x6@1704x8@185
2x8@185 2x8@195
2x8@195 2x6@205
2x7@1954x8@195
2x10@185 2x9@205
4x8@200
2x8@205 2x8@185
4x8@1854x8@2004x8@1954x8@1904x8@1954x8@195
1x8@185 2x8@205 1x4@225
4x7@2054x7@2054x7@2054x8@205
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Inclined Dumbbell Press
4x9@753x8@704x8@704x8@704x8@704x8@704x8@704x12@504x8@702x8@704x9@654x7@70
2x8@70 2x8@65
4x9@654x8@703x8@704x8@704x9@704x9@704x9@704x9@70
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Inclined Dumbbell Fly
4x12@354x10@354x12@304x12@303x12@324x12@304x12@324x12@304x12@304x12@304x12@304x10@354x10@354x13@304x11@353x13@304x11@354x12@354x12@354x12@354x12@35
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Cable crossover 3x15@703x12@653x12@653x14@653x14@603x15@653x15@65
2x15@65 1x15@55
3x16@653x16@653x15@653x15@683x15@653x14@703x13@753x12@703x15@753x13@753x14@753x15@75
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Decline Press
4x12@175
4x8@1853x9@1554x7@1553x9@1554x8@1553x10@1553x8@1853x10@1554x12@1553x9@1753x8@1653x10@1553x11@1653x10@1553x11@1553x11@1553x10@1553x10@1553x12@1553x11@155
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Pec dec
4x15@210
4x10@1803x10@1603x12@1603x15@1503x12@1503x14@1603x15@1503x15@1454x15@1453x15@1453x15@1453x15@1453x14@1503x15@1453x15@1454x15@1453x15@1453x15@1503x14@1453x10@145
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Push Ups3x151x203x182x20PullsPullsPulls2x203x152x152x153x15
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2Shoulders2.4mi1.51.71.3mi1.1mi1.2mi1.6mi1.2ni2.3mi1.6mi1.7mi1.2mi1.2mi2.1mi
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Standing barbell press
4x10@115
3x10@105
2x8@105 2x8@95
4x7@1054x7@1054x8@1004x8@1054x8@1054x8@1053x8@1054x8@954x8@954x9@954x8@1054x9@954x8@1053x8@1054x8@1054x9@95
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Dumbbell lat raises4x15@254x15@204x15@223x15@224x14@254x12@254x13@254x14@254x12@304x15@274x15@253x15@254x15@254x12@304x15@254x15@254x15@254x16@224x15@25
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Seat dumbbell shldr press
4x10@504x10@504x9@504x8@404x10@454x7@403x10@453x9@454x9@454x10@454x9@454x10@454x10@474x10@454x11@454x10@474x10@454x10@473x10@45
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Dumbbell front raise
4x10@303x10@303x10@303x10@303x10@304x10@274x10@304x10@303x10@274x10@303x10@304x10@304x10@303x10@304x10@304x10@30
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Rear delt flys4x14@1453x10@1353x12@1353x12@1303x14@1303x10@1303x12@1303x12@1303x12@1303x12@1303x12@1353x10@1353x12@1354x12@1354x12@1354x12@1353x12@1354x12@135
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EZ bar upright rows3x12@853x12@853x14@803x12@803x12@803x10@903x10@903x10@903x10@1003x12@903x10@903x12@903x12@903x12@903x12@953x12@953x12@953x12@903x12@90
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Shoulder shrugs3x15@853x15@803x16@803x15@853x15@853x15@853x16@853x16@853x16@853x16@853x17@853x16@853x17@853x16@903x16@953x16@903x16@903x17@903x17@90
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3Legs1.31.5mi1.9mi1.4mi1.3mi1.2mi1.2mi1.2mi1.2mi
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Squats
4x10@215
4x9@2003x9@205
2x8@185 2x8@195
3x8@1853x10@1553x8@185
2x8@185 2x8@205
2x8@185 2x8@205
4x8@2054x8@2054x8@2054x8@2053x8@1852x8@185
2x9@195 2x8@205
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Leg press
4x12@235
4x11@3604x10@360
1x12@270 3x10@360
4x12@2701x8@2353x10@2704x12@2704x12@2704x12@3204x11@3204x10@3203x12@3204x12@3204x12@3204x12@320
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Hack squat machine
4x10@175
3x9@1603x10@1554x8@1554x10@135
2x10@135 2x10@155
2x10@155 2x10@165
4x10@165
3x10@1554x10@1604x10@1854x10@1754x10@1754x12@1754x11@165
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Leg extension
3x15@145
3x10@1403x10@1403x12@1403x15@1453x15@1403x15@1453x15@1451x15@1453x15@1452x15@1453x15@1453x15@1453x15@1503x15@150
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Hamstring curl
3x15@150
3x15@1403x15@1403x15@1403x15@1453x15@1403x15@1403x15@1403x15@1403x15@1453x15@1453x15@1453x15@1453x15@1453x15@1503x16@150
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Stding calf raises
3x20@265
3x18@2454x12@3603x15@2754x15@3203x16@2653x16@2653x20@2453x18@265
3x16@275
3x18@2753x18@2753x18@2753x18@2753x18@2753x18@275
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4Back1.1mi1.2mi1.2mi1.2mi2.1mi1.6mi2.3mi1.3mi
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Bent Over Row
4x10@155
4x10@1554x10@1454x10@1454x10@1454x10@1354x10@1454x10@1354x10@1354x10@1354x10@1354x10@1354x10@1454x10@135
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Wide grip pull up4x103x102x103x94x83x103x103x103x103x104x84x94x94x10
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Close grip lat pull
4x10@150
4x10@1404x10@1353x10@1354x10@1354x10@1354x10@1354x10@1354x10@1353x12@1304x12@1304x12@1304x10@1404x10@140
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T-bar rows
4x10@100
3x10@954x11@804x10@904x10@904x10@904x10@904x10@954x10@954x10@95
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Dumbbell rows3x10@753x10@653x10@603x10@603x10@653x10@653x10@653x10@653x10@703x10@703x10@703x10@703x10@70
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Hyper extension3x15@353x15@303x16@253x15@353x15@253x15@253x15@253x15@253x15@253x15@253x15@253x15@25
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Reverse grip pull down
3x15@140
3x15@1303x15@1302x15@1353x12@1353x14@135
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5Arms1.2mi1.1mi1.1mi1.5mi1.7mi1.1mi
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EZ bar curls4x12@753x11@704x10@702x10@704x12@654x10@704x10@704x10@704x10@704x11@704x11@704x12@704x12@704x9@754x9@754x10@75
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Seated dumbbell curl
4x10@404x10@324x10@403x6@454x10@354x12@354x10@374x10@374x10@374x9@404x9@404x10@404x10@404x10@404x10@404x10@40
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Standing hammer curl
4x11@454x10@404x10@404x10@404x9@404x10@404x10@404x9@424x10@404x10@404x11@404x10@424x10@424x11@404x9@45
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Preacher curl machine
3x12@115
3x10@1003x13@1103x10@1003x10@1103x11@1103x11@1103x12@1103x11@1153x11@1103x10@1103x10@1103x10@1103x11@110
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Tricep rope pushdown
4x18@135
4x18@1254x18@1154x17@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@1154x18@115
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Tricep overhead ext
4x15@100
4x15@954x13@1003x12@1004x15@1004x16@954x16@954x15@904x15@854x16@854x16@854x15@954x15@954x15@1004x15@1004x15@100
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Skull crushers3x12@653x11@503x13@503x12@603x12@603x12@603x12@603x13@603x13@603x14@653x13@653x10@703x10@703x11@70
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Close grip smith bench
3x12@155
3x10@1553x10@1552x10@1553x12@1553x12@1553x10@1753x10@1553x11@1553x10@1553x11@1553x10@1553x10@155
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Weigh In
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Sourcehttp://gymgeek.com/exercises-routines/best-5-day-split-workout-routine/
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Ab Workout / P90Xhttp://www.spodi.com/public/P90x/
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