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3 Day Split
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 Day Split routine by minercal is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Complete 3 days then a 1 day break and THEM repeat. Use this plan for 2 months then switch to a different cycle for best results
Routine detail
Day 1
Chest, Tricep, and Shoulders
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 2
Back and Bicep
Est. 50 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 3
Legs
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
