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3 day split
Sport
Advanced
Machine strength
Plan Details
The 3 day split routine by JunnyKip is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 8
Day 1: Chest and Triceps
Est. 55 min
13 exercises
Leverage Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 8
Day 2: Shoulders and Biceps
Est. 61 min
13 exercises
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 8
Day 3: Legs and Back
Est. 58 min
13 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
