Loading...
3 Day Split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 Day Split routine by raghadfaisal is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3-day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Legs and Glutes
Est. 0 min
13 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Wed
Chest ,Triceps&Biceps
Est. 0 min
10 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Sun
Back and Shoulders
Est. 0 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Kettlebell Alternating Row
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
