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:

bherb5 on May 17, 2022

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Biceps, Trapezius, Shoulders, Forearms, Chest, Triceps, Thighs, Calves

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	-	max	0
	-	max	0
	-	max	0
Standing Alternate Dumbbell Curls	-	max	0
Standing Dumbbell Reverse Curls	-	max	0
Standing Dumbbell Hammer Curls	-	max	0
Biceps Curl with Tubing	-	max	0
Superband Hammer Curl	-	max	0
Seated Hammer Curls	-	max	0
Seated Curls	-	max	0
Seated Dumbbell Inner Curls	-	max	0
Standing Dumbbell Reverse Curls	-	max	0
Trapezius
Dumbbell Shrugs	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
Dumbbell Upright Rows	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
Forward Leaning Shrugs	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	max	0
	-	max	0
	-	max	0
Seated Dumbbell Shrugs	-	max	0
	-	max	0
	-	max	0
Lateral Dumbbell Raises	-	max	0
	-	max	0
	-	max	0
Front Dumbbell Raises	-	max	0
	-	max	0
	-	max	0
Rear Dumbbell Raises	-	max	0
	-	max	0
	-	max	0
Standing Cable, External Rotation	-	max	0
	-	max	0
	-	max	0
Dumbbell Lying Shoulder External Rotation	-	max	0
	-	max	0
	-	max	0
Dumbbell Arnold Shoulder Press	-	max	0
	-	max	0
	-	max	0
Reverse Rear Dumbbell Raises	-	max	0
	-	max	0
	-	max	0
Forearms
Dumbbell Wrist Curls	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
Dumbbell Reverse Wrist Curls	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
Dumbbell Pinch	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0

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