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3 Day Split - custom
General
Beginner
Machine strength
Plan Details
The 3 Day Split - custom routine by florian.prieler.mail 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. <b>Warming Up</b> 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. <b>Reps, Sets and Rest</b> 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. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Chest and Triceps
Est. 81 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 58 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Fri
Legs
Est. 108 min
13 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
Bodyweight Lunge
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 15 Reps
Step Machine
1 Set
Air Bike
3 Sets x 8 Reps
Bent Knee Hundreds
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Single-Leg Stance
3 Sets x 8 Reps
Bridge
3 Sets
Smith Machine Split Squat
3 Sets x 8 Reps
