Loading...
3 day split - Back to it
General
Intermediate
Barbell
Plan Details
The 3 day split - Back to it routine by stevofoz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This general 3-day split routine is what I use to get back into training as a build up to a more focussed 5-day split routine. Precede each session with 5 minutes on the elliptical trainer, Stationary bike or Rower to warm up and stretch thoroughly before and after each session. On Monday, use the Concentration curls and Push ups as finishers for each muscle group and perform each set to failure for maximum burn. On Wednesday, Substitute Leg press machine for Squat if the rack is taken and for Calf press if you're more comfortable there. I've put cardio on the end for a bit of additional fitness/fat burn but substitute with Abs work if desired. On Friday, finish up with either dips or bench dips and add weight if desired. Exercise to failure once again and keep the rest period short for maximum burn.
Routine detail
Mon
Chest and Biceps
Est. 55 min
10 exercises
Barbell Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Incline Bench Press
3 Sets x 14,12,10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Curl
3 Sets x 14,12,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 14,12,10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets
Push-Up
3 Sets
Wed
Legs and Shoulders
Est. 69 min
9 exercises
Barbell Squat
4 Sets x 10,10,8,8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 14,12,10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Stationary Bike
1 Set
Any
Friday
Est. 0 min
0 exercises
This day is empty
Any
Back and Triceps
Est. 63 min
10 exercises
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 14,12,10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14,12,10 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets
