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Light 3 day split for variation
General
Beginner
Machine strength
Plan Details
The Light 3 day split for variation routine by tjohnstad is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Easy workouts for variation purposes.
Routine detail
Mon
Chest, Shoulders & Abs
Est. 136 min
16 exercises
Arm Circles
4 Sets x 20 Reps
Push-Up
4 Sets x 15 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Plank
3 Sets
Dumbbell Side Bend
4 Sets x 20 Reps
Wed
Arms & Back
Est. 134 min
18 exercises
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
2 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Fri
Legs
Est. 96 min
13 exercises
Hip Extension (Standing)
4 Sets x 20 Reps
Ankle Circles
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Wall Calf Stretch
2 Sets x 8 Reps
Toe Touch Stretch
2 Sets x 8 Reps
Hip Adduction
2 Sets x 8 Reps
Posterior Lower Leg Stretch
2 Sets x 8 Reps
