3 Day Lift / 2 Active Rest
Shared By : GeorgeTryfonos VIP
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 8 / 626

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Description

A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles.
You can do the active rest day at home. 20 min cardio and abs
Week 1 - 12,10,8 reps and a drop set of 15 reps
Week 2 - 20 reps per set
Week 3 - 15 reps for warm and 8 reps. At the last set apply rest paused till you get14 reps.

Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,8,15 4 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 15 sec 12,10,8,15 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12,10,8,15 4 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 12,10,8,8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 20,16,10 3 Progress Chart

Back

Pull Ups Pull Ups 45 sec 20 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 12,10,8,15 4 Progress Chart
Tuesday Cardio Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Abs

Air Bike Air Bike 45 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 20 3 Progress Chart

Abs

Crunches Crunches 45 sec 20 3 Progress Chart
Wednesday Shoulders and Arms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 12 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 45 sec 12,10,8,15 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 0 sec 12,10,8 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 45 sec 12,10,8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 0 sec 12 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 45 sec 12 3 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 0 sec 12 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 45 sec 12 3 Progress Chart
Thursday Cardio Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Abs

Air Bike Air Bike 45 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 20 3 Progress Chart

Abs

Crunches Crunches 45 sec 20 3 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12,10,8,15 4 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 45 sec 24,20,16,30 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 12,10,8,15 4 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 0 sec 12,10,8,15 4 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 30 sec 30 4 Progress Chart

Cardio

Stationary Bike Stationary Bike 15 min - - Progress Chart