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3-day split
General
Intermediate
Machine strength
Plan Details
The 3-day split routine by SerebroVolk is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
upper lower ab split
Routine detail
Day 1
Upper
Est. 39 min
6 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
Lower
Est. 44 min
7 exercises
Bodyweight Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Day 3
abs / back / stretch
Est. 53 min
9 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Day 4
Upper
Est. 39 min
6 exercises
Cable Seated Row
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Day 5
Lower
Est. 47 min
8 exercises
Seated Floor Hamstring Stretch
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 6
abs / stretch
Est. 48 min
8 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Fitify Stretch
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
