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3 Day Split
General
Beginner
Machine strength
Plan Details
The 3 Day Split routine by aalama is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Chest and Triceps
Est. 43 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Wed
Back and Biceps
Est. 45 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Legs
Est. 67 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Step Machine
1 Set
