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3 day split
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 3 day split routine by discostew2000 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push, Pull, Legs
Routine detail
Any
Legs
Est. 0 min
8 exercises
Kneeling Back Stretch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Tibialis raise
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
ATG split squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Back and Pull
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Any
Chest and Push
Est. 0 min
9 exercises
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
