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3 Day Split
General
Intermediate
Dumbbell
Plan Details
The 3 Day Split routine by brodydejager is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Working out Tuesday, Thursday, Saturday. Cardio M,W,F.
Routine detail
Day 1
Day 1-Push
Est. 216 min
9 exercises
Dumbbell Bench Press
10 Sets x 30 Reps
Stability Ball Weighted Sit-Up
50 Sets x 3 Reps
Machine Shoulder Press
10 Sets x 3 Reps
Machine Fly
10 Sets x 3 Reps
Stability Ball V-Up
20 Sets x 3 Reps
Cable Rope Face Pull
10 Sets x 3 Reps
Weighted Tricep Dip
8 Sets x 3 Reps
Reverse Crunch
20 Sets x 3 Reps
Cable Cross-Over
10 Sets x 3 Reps
Day 2
Day 2- Pull
Est. 85 min
11 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Air Bike
3 Sets x 50 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 3
Day 3- Push
Est. 69 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 30 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Air Bike
3 Sets x 50 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 4
Day 4- Pull
Est. 82 min
11 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
