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3 Day Split + Cardio (5 Day Routine)
General
Beginner
Machine strength
Plan Details
The 3 Day Split + Cardio (5 Day Routine) routine by JimmyLiles is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 127 min
8 exercises
Machine Fly
3 Sets x 6 Reps
Machine Tricep Extension
5 Sets x 6 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Machine Dip
4 Sets x 6 Reps
Tue
Cardio 1
Est. 62 min
1 exercise
Elliptical Training
3 Sets
Wed
Back, Shoulders, Biceps
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Thu
Cardio 2
Est. 62 min
1 exercise
Elliptical Training
3 Sets
Fri
Legs
Est. 44 min
7 exercises
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
