kill time

kill time

Shared By : rllopps
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 197

Average Rating

1 votes

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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.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

The information contained in this page was posted by user: rllopps on behalf of herself / himself.
The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.
In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

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ANY	arms chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Elliptical Training	60 min	-	-
Chest		Leverage Incline Chest Press	60 sec	8	4
Shoulders		Machine Shoulder Press	60 sec	8	4
Biceps		Barbell Curl	60 sec	8	6
Biceps		Dumbbell Alternate Hammer Curl	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	4
Abs		Leg Press	60 sec	8	5
Abs		Machine Reverse Flyes	60 sec	8	3
Abs		Machine Fly	45 sec	8	4
Abs		Barbell Up Right Row	60 sec	8	5
Abs		Barbell Shrug	60 sec	8	5
Back		Seated Machine Row	45 sec	8	5
Upper Legs		Seated Leg Curl	60 sec	8	3
Abs		Cable Rope Triceps Pushdown	60 sec	8	4
Abs		Cable One Arm Tricep Extension	60 sec	8	3
Abs		Wide Grip Pulldown Behind The Neck	60 sec	8	3
Biceps		EZ Bar Curl	60 sec	8	3
Abs		Bicep Curl Machine	60 sec	8	5

ANY	Everything but back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	30 min	-	-
Shoulders		Dumbbell Shoulder Press	30 sec	15	3
Shoulders		Dumbbell Lateral Raise	60 sec	15	3
Biceps		Dumbbell Alternate Hammer Curl	60 sec	20	6
Triceps		Cable One Arm Tricep Extension	60 sec	15	3
Triceps		Cable Rope Triceps Pushdown	60 sec	8	3
Biceps		EZ Bar Curl	60 sec	8	7
Upper Legs		Leg Press	60 sec	8	5
Abs		Ab Crunch Machine	45 sec	8	4
Abs		Wide Grip Pulldown Behind The Neck	60 sec	8	3
Chest		Machine Inner Chest Press	60 sec	8	6
Upper Legs		Barbell Squat	75 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	4
Back		Seated Machine Row	60 sec	8	5
Shoulders		Machine Reverse Flyes	45 sec	10	3
Chest		Machine Fly	45 sec	8	5
Biceps		Bicep Curl Machine	65 sec	10	6

ANY

fast

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	-	-
Biceps		Barbell Curl	60 sec	8	4
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Biceps		Dumbbell Alternate Hammer Curl	60 sec	8	3

ANY

truck

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Band Speed Alternating Biceps Curl	60 sec	-	3

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

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