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3 Split x2
General
Intermediate
Machine strength
Plan Details
The 3 Split x2 routine by casperskou is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Doing 3 days WO, 1 rest and then go again.
Routine detail
Mon
Chest, Triceps, Abs
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Crosover - 21S
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Decline Crunch
2 Sets x 25 Reps
Flutter kicks
2 Sets x 25 Reps
Wed
Legs, Shoulder
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Rear/Side/Front Delt Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Fri
Back, Biceps, Forearm
Est. 58 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
