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acardew's 3 Day Plan
AUTOPLAYAUDIO TIP
General
Advanced
Barbell
Plan Details
The acardew's 3 Day Plan routine by acardew is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
3 Day Full Body Split
Routine detail
Day 1
Workout Day #1
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Workout Day #2
Est. 50 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 3
Workout Day #3
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
