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3 Day Split****
AUDIO TIP
General
Advanced
None
Plan Details
The 3 Day Split**** routine by derekwattsc is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Day 1 Push
Est. 0 min
10 exercises
Barbell Military Press (Seated)
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,12,12,10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
3 Sets x 12,12,10 Reps
Machine Fly
4 Sets x 12,12,12,8 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Plank
3 Sets
Any
Day 2 Pull
Est. 0 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Pulldown (Underhand)
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10,10,10,8 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 30 Reps
Any
Day 3 Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 30 Reps
