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Split Workout

The document outlines a weekly workout plan consisting of various exercises categorized by muscle groups for each day of the week. It includes specific exercises, sets, and repetitions for core, shoulders, arms, legs, and back/chest workouts. Additionally, it provides a percentage of one-rep max (1RM) for different exercises to guide intensity levels.

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michael.posteiner
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6 views4 pages

Split Workout

The document outlines a weekly workout plan consisting of various exercises categorized by muscle groups for each day of the week. It includes specific exercises, sets, and repetitions for core, shoulders, arms, legs, and back/chest workouts. Additionally, it provides a percentage of one-rep max (1RM) for different exercises to guide intensity levels.

Uploaded by

michael.posteiner
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Exercise #1 Exercise #2 Exercise #3 Sets

Wednesday: Core Front Lever


Toes2Bar Hanging Windshiel Wipers
Ab Wheel
Planche

Thursday: Shoulders & LHandstand Push Up Week 1 3


Week 2 3
Week 3 3
Week 4 3
Sots Press Arnold Press Half Kneeling Pre 2
Reverse Fly Suspension Y Pull 3
Bulgarian Split Squat 3
DB Farmers Walk

Friday: Arms Dips Week 1 3


Week 2 3
Week 3 3
Week 4 3
Chin Ups 5
Zanetti Hollow Press 3
Skull Crushers 3
Curls 3
Triceps Extensions 2

Saturday: Legs Hip Thrust Week 1 3


Week 2 3
Week 3 3
Week 4 3
Nordic Hamstring Curl 3
Ankle Fixated Pistol Squat 3
Neck Curl 3

Sunday: Back, Chest & GPull-Up Week 1 3


Week 2 3
Week 3 3
Week 4 3

Bench Press Week 1 3


Week 2 3
Week 3 3
Week 4 3

Row Week 1 3
Week 2 3
Week 3 3
Week 4 3
RGT Pull
Wrist Roller
Hammer Riser
Reps % 1RM Exercise 1RM
HPU 10
Dip 35
Hip Thrust 155
BP 110
Row 80
5 6.5 7.5 8.5 Pull-up 23
3 7 8 9
5/3/1 7.5 8.5 9.5
5 4 5 6
10
15
5

5 22.75 26.25 29.75


3 24.5 28 31.5
5/3/1 26.25 29.75 33.25
5 14 17.5 21
10
8
15
8
12

5 100.75 116.25 131.75


3 108.5 124 139.5
5/3/1 116.25 131.75 147.25
5 62 77.5 93
8
8
8

5 14.95 17.25 19.55


3 16.1 18.4 20.7
5/3/1 17.25 19.55 21.85
5 9.2 11.5 13.8

5 71.5 82.5 93.5


3 77 88 99
5/3/1 82.5 93.5 104.5
5 44 55 66

5 52 60 68
3 56 64 72
5/3/1 60 68 76
5 32 40 48

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