3 Day Split, 2 Day Cadio w/ Alternates - JEFIT

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3 Day Split, 2 Day Cadio w/ Alternates - JEFIT

3 Day Split, 2 Day Cadio w/ Alternates banner

3 Day Split, 2 Day Cadio w/ Alternates

AUDIO TIP

General

Intermediate

None

Plan Details

The 3 Day Split, 2 Day Cadio w/ Alternates routine by bkauflin52 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Day 1

Cardio

Est. 240 min

5 exercises

Insanity Demonstration

Insanity

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Running Demonstration

Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 2

Back and Biceps - Pull

Est. 88 min

13 exercises

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 14,12,12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10,10,7 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 12 Reps

Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl

5 Sets x 12,10,7,5,4 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12,10,8,6,4 Reps

MTS Front Pulldown Demonstration

MTS Front Pulldown

5 Sets x 12,10,8,6,4 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12,12,11 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 12,12,7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12,12,10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12,10,8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10,8,6 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 12,6,5 Reps

Day 3

Legs and Shoulders

Est. 90 min

13 exercises

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 12,10,8,6,4 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 12,10,8,6,4 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 12 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 12,12,10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12,12,11 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 10,10,7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10,10,8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Day 4

Chest and Triceps - Push

Est. 85 min

13 exercises

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 12,10,7,5,2 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 12,12,10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 12 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 12,12,10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 12,12,9 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12,12,5 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10,9,9 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12,12,7 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Day 5

Cardio

Est. 240 min

6 exercises

Running Demonstration

Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Aerobics Demonstration

Aerobics

1 Set

Insanity Demonstration

Insanity

1 Set