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

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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!

ANY arms chest
Muscle Exercise Name Timer Reps Sets Track

Abs

Elliptical Training Elliptical Training 60 min - - Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 60 sec 8 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 6 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 4 Progress Chart

Abs

Leg Press Leg Press 60 sec 8 5 Progress Chart

Abs

Machine Reverse Flyes Machine Reverse Flyes 60 sec 8 3 Progress Chart

Abs

Machine Fly Machine Fly 45 sec 8 4 Progress Chart

Abs

Barbell Up Right Row Barbell Up Right Row 60 sec 8 5 Progress Chart

Abs

Barbell Shrug Barbell Shrug 60 sec 8 5 Progress Chart

Back

Seated Machine Row Seated Machine Row 45 sec 8 5 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Abs

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 4 Progress Chart

Abs

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart

Abs

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Abs

Bicep Curl Machine Bicep Curl Machine 60 sec 8 5 Progress Chart
ANY Everything but back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 15 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 20 6 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 15 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 7 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 5 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 45 sec 8 4 Progress Chart

Abs

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 3 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 8 6 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 75 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 45 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 45 sec 8 5 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 65 sec 10 6 Progress Chart
ANY fast
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart
ANY truck
Muscle Exercise Name Timer Reps Sets Track

Biceps

Band Speed Alternating Biceps Curl Band Speed Alternating Biceps Curl 60 sec - 3 Progress Chart