Routine Database

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
3-split

Shared By : Porrada

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 17 / 419

Average Rating

75

Based upon 4 vote(s)

 

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Description
 
Monday Bryst - Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

 Cable Cross Over 60 sec 8 3 Progress Chart

Triceps

 EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 30 2 Progress Chart
Tuesday Ryg - Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 90 sec 5 5 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 4 Progress Chart

Back

 Cable Seated Row 60 sec 8 4 Progress Chart

Back

 V Bar Pull Down 60 sec 8 4 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 4 Progress Chart

Biceps

 Cable Standing One Arm Bicep Curl 45 sec 15 2 Progress Chart

Biceps

 Barbell Curl 45 sec 10 3 Progress Chart
Wednesday Ben - Skulder
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 10 4 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 10 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 12 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 10 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 12 3 Progress Chart

Shoulders

 Machine Shoulder Press 60 sec 10 4 Progress Chart

Shoulders

 Dumbbell Front Raise 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 3 Progress Chart
Thursday Cardio - Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Crosstraining 0 sec Undefined 1 Progress Chart

Cardio

 Treadmill Running 0 min N/A N/A Progress Chart

Abs

 Cable Crunch 40 sec 12 3 Progress Chart

Abs

 Crunches 40 sec 16 3 Progress Chart

Abs

 Dumbbell Side Bend 40 sec 16 3 Progress Chart
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