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Martin's 3-split (up to 6 days a week)
General
Intermediate
Machine strength
Plan Details
The Martin's 3-split (up to 6 days a week) routine by martinjallinder is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You can do all 3 days in a row, but rest at least one full day before starting the next 3 days.
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 54 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 2
Back, Biceps
Est. 53 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 3
Legs, Abs
Est. 52 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
