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New Great 3-Day Split
Bulking
Intermediate
Machine strength
Plan Details
The New Great 3-Day Split routine by tobytraining is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A great workout that is rather quick and simple. Works the entire body! Mixing it up with the rep-counts but still keeping it to a 15-4 rep count. Some supersets involved aswell! Enjoy
Routine detail
Day 1
Chest-Abs-Biceps
Est. 40 min
7 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Bench Press
6 Sets x 10,9,8,6,5,5 Reps
Dumbbell Seated Bicep Curl
6 Sets x 5,6,7,8,9,10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Stability Ball Roman Twist
3 Sets x 12 Reps
Day 2
Back-Shoulders-Triceps
Est. 36 min
7 exercises
Pull-Up
3 Sets x 5 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Cable Rope Seated Row
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 6,8,10,12 Reps
Day 3
Legs (lower and upper)
Est. 41 min
7 exercises
Split Jump
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Machine Leg Press
4 Sets x 15,12,10,8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
