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3er Split

JimmysFinest

Apr 16th 2014

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3er Split

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2 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 8

Back and Triceps 12 exercises, 58 mins

	Rowing	0x0 reps	rest: 5s
	Machine Leg Press	3x10 reps	rest: 1s
	Leverage Shoulder Press	4x8 reps	rest: 10s
	Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 10s
	Machine Vertical Row (Close Grip)	4x8 reps	rest: 10s
	Dumbbell Deadlift	4x8 reps	rest: 10s
	Dumbbell Shoulder Abduction	4x8 reps	rest: 10s
	Dumbbell Shoulder Shrug	4x8 reps	rest: 10s
	Cable Upward Chop	4x8 reps	rest: 10s
	Machine Tricep Extension	4x8 reps	rest: 10s
	Cable Shoulder Extension	4x8 reps	rest: 10s
	Machine Assisted Pull-Up	4x8 reps	rest: 10s

Chest and Bizeps 12 exercises, 1 hr 4 mins

	Rowing	0x0 reps	rest: 10s
	Machine Ab Crunch	3x10 reps	rest: 1s
	Cable Rope Pullover (Supine)	4x8 reps	rest: 10s
	Smith Machine Bench Press (Wide Grip)	4x8 reps	rest: 10s
	Smith Machine Incline Bench Press	4x8 reps	rest: 10s
	Smith Machine Decline Bench Press (Close Grip)	4x8 reps	rest: 10s
	Cable Mid Chest Crossover	4x8 reps	rest: 10s
	Cable Cross-Over	4x8 reps	rest: 10s
	Cable Lower Chest Raise	4x8 reps	rest: 10s
	EZ Bar Curl	4x8 reps	rest: 10s
	EZ Bar Close Grip Curl	4x8 reps	rest: 10s
	Cable Drag Curl	4x8 reps	rest: 10s

Legs /Abs and Arms 15 exercises, 1 hr 21 mins

	Barbell Military Press (Seated)	3x10 reps	rest: 1s
	Barbell Round the World Shoulder Stretch	3x10 reps	rest: 1s
	Barbell Shrug	3x10 reps	rest: 1s
	Dumbbell One-Arm Bent-Over Reverse Fly	3x10 reps	rest: 1s
	Barbell Good Morning	3x10 reps	rest: 1s
	Dumbbell Bent-Over Row (Palm in)	3x10 reps	rest: 1s
	Machine Leg Press	4x8 reps	rest: 10s
	Machine Hip Adduction	4x8 reps	rest: 10s
	Decline Crunch	4x25 reps	rest: 10s
	Parallel Bar Leg Raise	4x25 reps	rest: 10s
	Side Jacknife	4x25 reps	rest: 10s
	Machine Seated Calf Raise	4x8 reps	rest: 10s
	Dumbbell Alternating Bicep Curl	4x8 reps	rest: 10s
	Dumbbell Alternating Hammer Curl	4x8 reps	rest: 10s
	Cable Reverse Curl	4x8 reps	rest: 60s

Only arms 11 exercises, 43 mins

	Treadmill Running	1x0 reps	rest: 1s
	Machine Tricep Extension	3x10 reps	rest: 1s
	Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 1s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 1s
	Dumbbell Seated Curl	3x10 reps	rest: 1s
	Dumbbell Seated Hammer Curl	3x10 reps	rest: 1s
	Dumbbell Rotational Curl	3x10 reps	rest: 1s
	Dumbbell Concentration Curl	3x10 reps	rest: 1s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 1s
	Cable Bicep Curl (Close Grip)	3x10 reps	rest: 1s
	Treadmill Running	1x0 reps	rest: 1s

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