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Gatti's 3-day split
General
Intermediate
Machine strength
Plan Details
The Gatti's 3-day split routine by astro11 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Back
Est. 63 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Legs
Est. 74 min
12 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Smith Standing Leg Calf Raise
3 Sets x 10 Reps
Cable Lying Leg Raise (on bench)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Lever Seated Reverse Calf Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell 45° Side Bend
3 Sets x 10 Reps
Fri
Shoulders & Arms
Est. 95 min
14 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Weighted Neck Flexion
3 Sets x 10 Reps
Weighted Neck Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
