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Rowland 3 Day Split + Abs
General
Beginner
Machine strength
Plan Details
The Rowland 3 Day Split + Abs routine by Gil-R is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups, then give them time to recover before they're trained again.
Routine detail
Mon
Chest and Triceps
Est. 41 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Tue
Abs
Est. 46 min
7 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 62 min
7 exercises
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Thu
Abs
Est. 38 min
6 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Fri
Legs
Est. 51 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Sat
Alt Workout
Est. 37 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets
Cable Cross-Over
3 Sets x 8 Reps
