2 day Full Body Split Routine for Intermediates

This routine is a two day one day off split training routine.

Routine Type 2 Days On - 1 Day Off
Duration Ongoing
Level Intermediate
Purpose Full body split - add strength and muscle tone
Target Beginners looking for more advanced routine

Workout Schedule:

Monday Chest / Biceps / Shoulders / {Opt Legs / Abs}
Tuesday
Traps / Back / Triceps / {Opt Legs / Abs}
Wednesday
Rest
Thursday
Chest / Biceps / Shoulders / {Opt Legs / Abs}
Friday Traps / Back / Triceps / {Opt Legs / Abs}
Saturday
Rest (cardio optional)
Sunday Rest

Note* Please pick either Monday's or Tuesday's workout to perform legs and abs. Don't do them on both days.

The Workout

Day 1 Monday - Chest / Biceps / Shoulders / {Opt Legs / Abs}
Muscle Group Exercise Sets / Reps
Chest Bench Press 3 x 8
Incline Bench Press 3 x 8
Fly 3 x 8
Biceps Barbell Curl 4 x 8
Dumbbell Curl 4 x 8
Shoulders Barbell Press 3 x 8
Side Laterals 3 x 8
Abs {Either perform Abs with this workout or the next workout - Whichever works best for you} Crunch 4 x 20
Leg Raise 4 x 20
Sit Ups 4 x 20
Twists (can be performed standing and with broom stick) 4 x 20
Legs {Either perform legs with this workout or the next workout - Whichever works best for you} Squats 4 x 10
Leg Press 4 x 10
Leg Extensions 4 x 10
Lying Leg Curls 4 x 10
Day 2 Tuesday - Traps/ Back / Triceps / {Opt Legs / Abs}
Muscle Group Exercise Sets / Reps
Back Lat Machine Pull Down 3 x 8
Cable Row 3 x 8
T-Bar or Dumbbell Row 3 x 8
Traps Shrugs 4 x 12
Triceps Close Grip Bench Press 3 x 10
Seated Dumbbell Extension 3 x 10
Dumbbell KickBack 3 x 10
Abs {Either perform Abs with this workout or the next workout - Whichever works best for you} Crunch 4 x 20
Leg Raise 4 x 20
Sit Ups 4 x 20
Twists (can be performed standing and with broom stick) 4 x 20
Legs {Either perform legs with this workout or the next workout - Whichever works best for you} Squats 4 x 10
Leg Press 4 x 10
Leg Extensions 4 x 10
Lying Leg Curls 4 x 10

*Editors Note* There is the option to do legs and abs on either day one or two. You may also split legs and abs up and peform each on seperate days to cut down on volume. If you find you need additional rest after day 2, take a couple more days to fully recuperate.

- Routine submitted by Eric

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