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3 day split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 day split routine by schmidjacob is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Warm up properly
Routine detail
Mon
Workout 1
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dip
1 Set x 30 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 30 Reps
Tue
Workout 2
Est. 0 min
10 exercises
Machine Reverse Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
9 exercises
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Smith Machine Squat
3 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
