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3 Day Split for Peak Conditioning
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General
Beginner
Machine strength
Plan Details
The 3 Day Split for Peak Conditioning routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day split, full body, strength training plan for beginners. All sets should be performed with between 8-12 repetitions. Each exercise has 3-4 sets throughout the three days of training. The program template looks like this: Day 1: Back/Biceps/Forearms/Abs Day 2: Thighs/Calves Day 3: Rest Day Day 4: Chest/Shoulders/Triceps Day 5: Rest Day Day 6: Rest Day Day 7: Rest Day You have the option of taking the weekend off or following two days of rest, repeat the sequence over again. For best results, follow this training plan for 6-8 weeks. Stay Strong, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back/Biceps/Forearms/Abs
Est. 81 min
10 exercises
Back Hyperextension
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Cable Reverse Curl
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,20,25 Reps
Crunch
3 Sets x 15,20,25 Reps
Day 2
Workout 2: Thigh/Calves
Est. 52 min
6 exercises
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,8 Reps
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Workout 3: Chest/Shoulders/Triceps
Est. 74 min
9 exercises
Single-Leg Push-Up
1 Set x 10 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Machine Bench Press
4 Sets x 12,10,8,8 Reps
Machine Incline Chest Press
4 Sets x 12,10,8,8 Reps
Smith Machine Shoulder Press
3 Sets x 12,10,8 Reps
Cable Lateral Raise
3 Sets x 12,10,8 Reps
Smith Machine Shrug
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Dip
3 Sets x 10 Reps
