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3 Day Split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 Day Split routine by GorillaCrusader64 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My personal routine
Routine detail
Fri
Arms
Est. 0 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Sat
Chest & Back
Est. 0 min
8 exercises
Machine Bench Press
4 Sets x 12 Reps
Barbell Bench Press
5 Sets x 8 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Sit-Up
2 Sets x 50 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Push-Up
5 Sets x 20 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 8 Reps
Sun
Legs & Hops
Est. 0 min
8 exercises
Box Jump with Single-Leg Stabilization
5 Sets x 20 Reps
Machine Calf Raise
5 Sets x 20 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 10 Reps
Jump Squat
5 Sets x 10 Reps
Machine Squat
4 Sets x 8 Reps
