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3er Split
General
Advanced
Machine strength
Plan Details
The 3er Split routine by JimmysFinest is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Triceps
Est. 58 min
12 exercises
Rowing
1 Set
Machine Leg Press
3 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Shoulder Abduction
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Upward Chop
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Day 2
Chest and Bizeps
Est. 65 min
12 exercises
Rowing
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Cable Rope Pullover (Supine)
4 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Cable Drag Curl
4 Sets x 8 Reps
Day 3
Legs /Abs and Arms
Est. 81 min
15 exercises
Barbell Round the World Shoulder Stretch
3 Sets
Dumbbell Bent-Over Row (Palm in)
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Decline Crunch
4 Sets x 25 Reps
Parallel Bar Leg Raise
4 Sets x 25 Reps
Side Jacknife
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Day 8
Only arms
Est. 43 min
11 exercises
Treadmill Running
1 Set
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
