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3 day split
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The 3 day split routine by sven78 is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
Day 1 Upper (chest, back & arms)
Est. 123 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Rowing
1 Set
Push-Up
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Any
Day 2 lower (legs + core)
Est. 111 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Indoor Cycling
1 Set
Any
Day 3 Shoulder + arms dominant
Est. 59 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,8,6 Reps
Cable Reverse Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
