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3 Day Split
General
Intermediate
Machine strength
Plan Details
The 3 Day Split routine by thomasko is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days on, 1 or 2 days off
Routine detail
Day 1
Chest/Back
Est. 60 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Decline Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Shrug
3 Sets x 10 Reps
Day 2
Legs
Est. 58 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 3
Arms/Shoulders
Est. 60 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Barbell Skullcrushers
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
