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3er-Split Variant 301
General
Advanced
Machine strength
Plan Details
The 3er-Split Variant 301 routine by bannwada is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Training Day 01 - Ruecken, Schulter, Unterarm, Bauch Training Day 02 - Brust, Trizeps, Nacken, Bauch Training Day 03 - Beine, Bizeps, Nacken, Bauch
Routine detail
Day 1
Ruecken, Schulter, Unterarm, Bauch
Est. 93 min
11 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
2 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
Day 2
Brust, Trizeps, Nacken, Bauch
Est. 97 min
12 exercises
Rowing
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
Day 3
Beine, Bizeps, Nacken, Bauch
Est. 96 min
11 exercises
Elliptical Training
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
