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Ray 3 Day Split
General
Intermediate
Barbell
Plan Details
The Ray 3 Day Split routine by spenceray is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout will stick big muscle groups together while targeting each smaller part of it.
Routine detail
Mon
Day 1 Chest, Shoulders, Triceps
Est. 25 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Wed
Day 2 Back, Biceps, Abs
Est. 21 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Day 3 Legs
Est. 18 min
5 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
