Loading...
3 day split
General
Intermediate
Dumbbell
Plan Details
The 3 day split routine by yoranb is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Soccer off season split.
Routine detail
Mon
Borst/Tricep
Est. 46 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Wed
Rug/Schouders
Est. 48 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Fri
Benen/Bicep
Est. 46 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
