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3er Split
General
Beginner
Machine strength
Plan Details
The 3er Split routine by MarkusStutterecker is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Brust- und Bizepstraining
Est. 106 min
8 exercises
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Wed
Rücken- und Trizepstraining
Est. 112 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Bein-, Bauch- und Schultertraining
Est. 112 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
