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3 Day Split
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 Day Split routine by LakeBed is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Shoulders, & Triceps
Est. 70 min
14 exercises
Stationary Bike
1 Set
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Side Bridge
3 Sets
Leg Raise
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Day 2
Legs
Est. 70 min
14 exercises
Recumbent Bike
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Kickback
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Bent Knee Hip Raise
3 Sets x 10 Reps
Trunk Rotations
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 3
Back, Biceps, & Forearms
Est. 71 min
15 exercises
Rowing
1 Set
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
2 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 10 Reps
Weight Plate Hand Squeeze
3 Sets x 10 Reps
Spidermans
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
