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3 Day Split and 2 Day Cardio
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The 3 Day Split and 2 Day Cardio routine by nuyorka is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3-day split and 2-day cardio is a great balance for 5 days that give results, but don't have a lot time to spend in the gym. This plan focuses on the exercises that maximize work on the targeted muscles and various cardio workouts. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working. There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 10 reps by default, but feel free to change.
Routine detail
Mon
Chest, Triceps & Abs
Est. 83 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Tue
Cardio
Est. 71 min
4 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Wed
Back, Biceps & Abs
Est. 79 min
11 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Side Bridge
3 Sets
Bench Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Thu
Cardio
Est. 71 min
4 exercises
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Elliptical Training
1 Set
Fri
Legs & Abs
Est. 76 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Alternating Reach and Catch
3 Sets x 10 Reps
Double Leg Hundreds
3 Sets x 10 Reps
