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Annies 3 day split
General
Intermediate
Machine strength
Plan Details
The Annies 3 day split routine by ThePerryShow is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Woman's 3 day split, concentrating on rang of motion and muscle fatigue
Routine detail
Mon
Back and Shoulders
Est. 49 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 15 Reps
Wed
Legs
Est. 61 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 25 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Fri
Chest and Arms
Est. 56 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
1 Set x 30 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
