5 Tips Day Split Home Workout Routine

5-tips-day-split-home-workout-routine

This very intense home workout routine and that practically does not leave rest. It is designed for people who have been in the gym for several years or professionals accustomed to high training intensities.

Home Workout Day 1: Back / Cufflinks

Dead Weight: 5 x 4-6 (2 warm-up series)

Pulley to the chest (wide grip): 5 x 6-8

Rowing on low pulley (closed grip): 5 x 6-8

Rowing with bar: 4 x 10

Pulley to chest (closed grip) 4 x 10 superset with / Dominated: 4 x Fallo (with rope)

Twins Sitting: 6 x 20 (rest 30-45 sec.)

Day 2: Chest / Triceps

Inclined bench press (BB): 5 x 6-8

Bench press (DB): 5 x 8-10

Press declined: 4 x 8-10

Press inclined with dumbbells: 5 x 15

Triceps Extension: 4 x 8-10

Triceps extension (reverse grip): 4 x 15

Triceps extension high back pulley: 4 x 15

Vertical extension of arms: 5 x 15 (each side)

Day 3: Legs

Extension to one leg: (rest 1 min.) 2 x 45

Squats: 5 x 8

Leg Press: 4 x 6-8

Standing lunges (weighted): 4 x 10

Romanian deadlift: 4 x 6-8

Leg Extensions: 4 x 6-8

Lying leg curl: 4 x 6-8

Twins in machine: 5 x 12-15

Dumbbell heel lift: 5 x 30

 

Day 4: Shoulders / Chest

Shoulder press: 5 x 6-8

Seated side lifts: 4 x 8

Front lifting with dumbbells: 4 x 8

Sloping trunk side elevations: 4 x 12

Shrugs of shoulders: 3 x 15

Bar press on machine: 4 x 8-10

Dumbbell openings: 4 x 20

Crossover low pulley: 3 x 12

 

Day 5: Triceps / Biceps

Close grip bench press: 5 x 6-8

Extension of forearms with both hands sitting: 4 x 8-10

Rompecraneos: 4 x 8-10

Funds: 4 to failure

Bicep curl with bar: 5 x 6-8

Bicep curl sitting on leaning bench (alternating ­čÖé 4 x 6-8

Preacher Curl: 4 x 8

Concentrated in Bank Scott: 3 x Failed

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