3 Day Split - Milos workout
General
Intermediate
Dumbbell
Plan Details
The 3 Day Split - Milos workout routine by JoksimovicMilos is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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. Especially for compound lifts I recommend warming up with basic streching. A common warmup scheme should take about 10 minutes. I've set 4 sets of 10 reps by default, but feel free to change it to your own liking. For beginners I suggest 3 sets of 8 reps and then slowly scale up. 4 sets of 10 reps should take about hour and a half for each of 3 days. I try to do abs after each training.
Routine detail
Mon
Chest and Triceps
Est. 82 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Wed
Back and Biceps
Est. 72 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Fri
Legs and shoulders
Est. 83 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
