3er-Split Variant 303

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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 - Brust, Ruecken, Unterarm, Bauch
Training Day 02 - Beine, Waden, Schultern, Nacken, Bauch
Training Day 03 - Bizeps, Trizeps, Nacken, Bauch

Day 2
Day 3
Day 1

Brust, Ruecken, Unterarm, Bauch 12 exercises, 1 hr 41 mins

Elliptical Training	0x0 reps	rest: 5s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Pull-Up (Hammer Grip)	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Cable Rope Lat Pulldown	4x10 reps	rest: 60s
Band Bench Press	4x10 reps	rest: 60s
Barbell Pullover	4x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
Air Bike	4x20 reps	rest: 60s

Beine, Waden, Schultern, Nacken, Bauch 11 exercises, 1 hr 35 mins

Elliptical Training	0x0 reps	rest: 5s
Barbell 1/2 Squat	4x10 reps	rest: 60s
Barbell Military Press (Seated)	4x10 reps	rest: 60s
Dumbbell Squat	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Dumbbell Reverse Fly	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Cable One-Arm Reverse Fly	4x10 reps	rest: 60s
Barbell Standing Calf Raise	4x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Crunch	4x29 reps	rest: 60s

Bizeps, Trizeps, Naken, Bauch 11 exercises, 1 hr 35 mins

Elliptical Training	0x0 reps	rest: 5s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x10 reps	rest: 60s
Barbell Curl Against an Incline	4x10 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	4x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s