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3 split mjul
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 split mjul routine by malt3 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day split
Routine detail
Mon
Bryst, skuldre, tricep
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Tue
Ryg og biceps
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Wed
Ben
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
