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3 day bro split + HIIT
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The 3 day bro split + HIIT routine by Dbeal42 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
For HIIT Google jump rope HIIT and row machine HIIT, or different HIIT workouts to do there are plenty. For the sets of 21 on the second arm day do 7 reps of the top half of the motion 7 reps of the bottom half of the motion and 7 reps with a full range of motion.
Routine detail
Mon
Chest and back
Est. 81 min
10 exercises
Push-Up
1 Set x 50 Reps
Pull-Up
1 Set x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Tue
Legs, Shoulders, Abs
Est. 73 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 16 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Wed
Arms + HIIT
Est. 85 min
11 exercises
Chin-Up with Knee Raise
1 Set x 10 Reps
Tricep Push-Up
1 Set x 20 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Jump Rope
8 Sets
Thu
Chest and Back
Est. 79 min
10 exercises
Pull-Up
1 Set x 10 Reps
Push-Up
1 Set x 50 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
Fri
Legs, Shoulders, Abs
Est. 65 min
11 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Crunch
2 Sets x 20 Reps
Leg Raise
2 Sets x 20 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Sat
Arms +HIIT
Est. 83 min
11 exercises
Chin-Up with Knee Raise
1 Set x 10 Reps
Tricep Push-Up
1 Set x 20 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 21 Reps
Rowing
8 Sets
Sun
God's day
Est. 0 min
0 exercises
This day is empty
