Loading...
Old-School Split
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Old-School Split routine by Peter Zakaria is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest + Triceps
Est. 116 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 15,12,12 Reps
Barbell Bench Press
3 Sets x 12,11,6 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 14,12,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Walking
1 Set
Tue
Back + Biceps
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wed
Legs + Abs.
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Thu
Shoulders + Traps.
Est. 52 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
BICEPS + TRICEPS + FOREARMS
Est. 64 min
8 exercises
Barbell Curl
4 Sets x 12,9,10,10 Reps
Preacher Curl Machine
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,12,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10,10,12,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,12 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,10 Reps
Barbell Reverse Curl
3 Sets x 12,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps