2 DAY SPLIT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
rsatani on May 01, 2013
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Shoulders, Trapezius, Forearms, Triceps, Chest
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls25 lbs.830
25 lbs.830
25 lbs.830
25 lbs.830
Standing Barbell Curls40 lbs.1030
40 lbs.1030
40 lbs.1030
40 lbs.1030
Concentration Curls20 lbs.830
20 lbs.830
20 lbs.830
20 lbs.830
Machine Preacher Curls65 lbs.1030
65 lbs.1030
65 lbs.1030
65 lbs.1030
Cable Curls40 lbs.1030
40 lbs.1030
40 lbs.1030
40 lbs.1030
Shoulders
Machine Shoulder Press50 lbs.1030
50 lbs.1030
50 lbs.1030
50 lbs.1030
Lateral Dumbbell Raises15 lbs.1030
15 lbs.1030
15 lbs.1030
15 lbs.1030
Front Dumbbell Raises20 lbs.1030
20 lbs.1030
20 lbs.1030
20 lbs.1030
Lateral Cable Raises15 lbs.830
15 lbs.830
15 lbs.830
15 lbs.830
Trapezius
Barbell Upright Rows50 lbs.1030
50 lbs.1030
50 lbs.1030
50 lbs.1030
Shoulders
Machine Rear Deltoid Extensions40 lbs.1030
40 lbs.1030
40 lbs.1030
40 lbs.1030
Forearms
Barbell Wrist Curls50 lbs.1030
50 lbs.1030
50 lbs.1030
50 lbs.1030
50 lbs.1030
50 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running1.3 miles40-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Triceps
Dumbbell Triceps Press45 lbs.1030
45 lbs.1030
45 lbs.1030
45 lbs.1030
One-Arm Dumbbell Extensions25 lbs.830
25 lbs.830
25 lbs.830
25 lbs.830
Triceps Cable Pushdowns30 lbs.1030
30 lbs.1030
30 lbs.1030
30 lbs.1030
Single-Arm Reverse-Grip Pushdown15 lbs.830
15 lbs.830
15 lbs.830
15 lbs.830
Machine Triceps Extensions60 lbs.1030
60 lbs.1030
60 lbs.1030
60 lbs.1030
Chest
Barbell Bench Press45 lbs.1030
45 lbs.1030
45 lbs.1030
45 lbs.1030
Incline Barbell Press45 lbs.1030
45 lbs.1030
45 lbs.1030
45 lbs.1030
Incline Dumbbell Press30 lbs.1030
30 lbs.1030
30 lbs.1030
30 lbs.1030
Dumbbell Bench Press30 lbs.1030
30 lbs.1030
30 lbs.1030
30 lbs.1030
Pec Deck Flyes50 lbs.1030
50 lbs.1030
50 lbs.1030
50 lbs.1030
Cable Crossovers20 lbs.1030
20 lbs.1030
20 lbs.1030
20 lbs.1030
Forearms
Barbell Reverse Wrist Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running1.3 miles40-

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