3er-Split Variant 301

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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

Training Day 01 - Ruecken, Schulter, Unterarm, Bauch
Training Day 02 - Brust, Trizeps, Nacken, Bauch
Training Day 03 - Beine, Bizeps, Nacken, Bauch

Ruecken, Schulter, Unterarm, Bauch 11 exercises, 1 hr 32 mins

Elliptical Training	0x0 reps	rest: 5s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Barbell Military Press (Seated)	4x10 reps	rest: 60s
Cable Deltoid Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Cable Upright Row	4x10 reps	rest: 60s
Dumbbell Seated Wrist Curl	2x10 reps	rest: 60s
Alternating Reach and Catch	4x20 reps	rest: 60s

Brust, Trizeps, Nacken, Bauch 12 exercises, 1 hr 37 mins

Rowing	0x0 reps	rest: 5s
Barbell Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Dumbbell Seated Wrist Curl	2x10 reps	rest: 60s
Barbell Shrug	2x10 reps	rest: 60s
Alternating Reach and Catch	4x20 reps	rest: 60s

Beine, Bizeps, Nacken, Bauch 11 exercises, 1 hr 36 mins