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Canuma 3er Split
General
Beginner
Machine strength
Plan Details
The Canuma 3er Split routine by Canuma is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Tag 2 Beine Waden Bauch
Est. 85 min
9 exercises
Elliptical Training
1 Set
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Any
Tag 3 Rücken Bizeps Schulter
Est. 112 min
12 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Indoor Cycling
1 Set
Machine Reverse Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Any
Tag 1 Brust Trizeps Nacken
Est. 105 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Indoor Cycling
1 Set
Barbell Shrug
4 Sets x 8 Reps
Kettlebell Sumo High Pull
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
