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Best 3 Day Split by ZC
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Best 3 Day Split by ZC routine by mehmetzahidc is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
My training program that emerged after many training styles that I have tried over many years. A program where you work out all muscle groups and do cardio for 3 days a week.
Routine detail
Day 2
Chest and Biceps
Est. 102 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Shoulder and Triceps
Est. 103 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Back and Legs
Est. 93 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
