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3 day split
General
Beginner
Machine strength
Plan Details
The 3 day split routine by DitisnietDylan_ is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Monday - chest, bicep, tricep
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 2
Wednesday - back, shoulders
6 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Saturday - legs
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
