My basic 3-split - Favorit routine

Routine Database
> All Routines	(16413)
- Beginner	(5054)
- Intermediate	(7197)
- Advanced	(4162)
Gen Fitness	(4902)
- Beginner	(2278)
- Intermediate	(1906)
- Advanced	(718)
Bulking	(7959)
- Beginner	(1870)
- Intermediate	(3701)
- Advanced	(2388)
Cutting	(2934)
- Beginner	(794)
- Intermediate	(1347)
- Advanced	(793)
Sport	(618)
- Beginner	(112)
- Intermediate	(243)
- Advanced	(263)

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)

My basic 3-split - Favorit routine

Shared By : Porrada

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 61 / 1166

Average Rating

Based upon 11 vote(s)

Share

Description

Normally i allways go to failure with the basic exercises like Deadlift - Barbell Benchpress - squat.

Cardio is 50 minutes with a constant 120-135 BPM

ANY	Day 1 - Chest - Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	5	5
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Chest		Barbell Incline Bench Press	60 sec	12	3
Chest		Cable Cross Over	60 sec	15	3
Triceps		EZ Bar Triceps Extension	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	30	2

ANY	Day 2 - Back - Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	5	5
Back		Wide-Grip Lat Pulldown	60 sec	8	4
Back		Cable Seated Row	60 sec	8	4
Back		V Bar Pull Down	60 sec	8	4
Back		One-Arm Dumbell Row	60 sec	8	4
Biceps		Cable Standing One Arm Bicep Curl	45 sec	15	2
Biceps		Barbell Curl	45 sec	10	3

ANY	Day 3 - Legs - Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	10	4
Upper Legs		Dumbbell Lunges	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	12	3
Shoulders		Machine Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Front Raise	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3

ANY	Day 4 - Cardio - Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Crosstraining	0 sec	Undefined	1
Cardio		Treadmill Running	0 min	N/A	N/A
Abs		Cable Crunch	40 sec	12	3
Abs		Crunches	40 sec	16	3
Abs		Dumbbell Side Bend	40 sec	16	3

Disclaimer

The information contained in this page was posted by user: Porrada on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications