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3er-Split Variant 302
General
Advanced
Body
Plan Details
The 3er-Split Variant 302 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. 104 min
12 exercises
Elliptical Training
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Day 2
Brust, Trizeps, Nacken, Bauch
Est. 96 min
11 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Barbell Decline Bench Press (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
Day 3
Beine, Bizeps, Nacken, Bauch
Est. 107 min
12 exercises
Elliptical Training
1 Set
Barbell Hack Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Dumbbell Incline Spider Curl
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 10 Reps
Boat Pose
4 Sets x 20 Reps
