DAVE'S 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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Created By:

dfijas on December 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Lower Back, Calves, Abs, Chest, Biceps, Thighs, Shoulders, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Thursday, Saturday

Description

4 day split with exercise targeting different muscle cords (power, endurance, etc)

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	185 lbs.	5	60
	185 lbs.	5	60
	185 lbs.	5	60
Back
Bent-Over Barbell Rows	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Lat Pulldown with Neutral Grip	125 lbs.	12	60
	125 lbs.	12	60
	125 lbs.	12	60
Seated Cable Rows	130 lbs.	40	60
	130 lbs.	40	60
Calves
Seated Calf Raises	146 lbs.	15	60
	146 lbs.	15	60
	146 lbs.	15	60
Abs
Cable Crunches	180 lbs.	12	30
	180 lbs.	12	30
	180 lbs.	12	30
Machine Crunches	110 lbs.	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.25 miles	14	-
	1.25 miles	14	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	5	60
	155 lbs.	5	60
	155 lbs.	5	60
Incline Barbell Press	145 lbs.	12	60
	145 lbs.	12	60
	145 lbs.	12	60
Dumbbell Bench Press	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Dumbbell Flyes	30 lbs.	40	60
	30 lbs.	40	60
Pec Deck Flyes	175 lbs.	5	60
	175 lbs.	5	60
	175 lbs.	5	60
Biceps
Standing Barbell Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Standing Dumbbell Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Standing Hammer Curls	30 lbs.	40	60
	30 lbs.	40	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.25 miles	14	-
	1.25 miles	14	-

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