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3 day split
General
Intermediate
Machine strength
Plan Details
The 3 day split routine by malashin is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Chest and arms
Est. 86 min
11 exercises
Indoor Cycling
1 Set
Air Bike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Thu
Back and shoulders
Est. 91 min
12 exercises
Indoor Cycling
1 Set
Air Bike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Sat
Legs
Est. 90 min
12 exercises
Indoor Cycling
1 Set
Air Bike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
