3 Day Split, 2 Day Cadio w/ Alternates
General
Intermediate
None
Plan Details
The 3 Day Split, 2 Day Cadio w/ Alternates routine by bkauflin52 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Perform each lifting day alternating between targeted muscle groups, 3 exercises per muscle group, plus 1 core. Note that in most cases there are 2 exercises recommended, Choose one each week and alternate to increase diversity in the workout. On cardio days, Choose 2 to 3 of the listed exercises alternating between them with 2 to 5 minute rest intervals for your preferred target time.
Routine detail
Day 1
Cardio - Choose 2
Est. 240 min
5 exercises
Jump Rope
1 Set
Treadmill Running
1 Set
Running
1 Set
Stationary Bike
1 Set
Aerobics
1 Set
Day 2
Back and Biceps - Pull
Est. 88 min
13 exercises
Stability Ball Crunch
3 Sets x 14,12,12 Reps
Back Hyperextension
3 Sets x 10,10,7 Reps
Machine Back Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Curl
5 Sets x 12,10,7,5,4 Reps
Preacher Curl Machine
5 Sets x 12,10,8,6,4 Reps
MTS Front Pulldown
5 Sets x 12,10,8,6,4 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,12,11 Reps
Dumbbell Zottman Curl
3 Sets x 12,12,7 Reps
Dumbbell One-Arm Row
3 Sets x 12,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Assisted Pull-Up
3 Sets x 10,8,6 Reps
Cable One-Arm Bicep Curl
3 Sets x 12,6,5 Reps
Day 3
Legs and Shoulders
Est. 90 min
13 exercises
Parallel Bar Leg Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12,10,8,6,4 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Smith Machine Squat
5 Sets x 12,10,8,6,4 Reps
Cable Upright Row
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12,12,10 Reps
Machine Leg Extension
3 Sets x 12,12,11 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 10,10,7 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 4
Chest and Triceps - Push
Est. 85 min
13 exercises
Machine Ab Crunch
3 Sets x 12 Reps
Smith Machine Bench Press
5 Sets x 12,10,7,5,2 Reps
Machine Bench Press
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12,12,10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12,12,10 Reps
Machine Tricep Extension
3 Sets x 12,12,9 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,12,5 Reps
Machine Fly
3 Sets x 10,9,9 Reps
Dumbbell Fly
3 Sets x 12,12,7 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Day 5
Cardio - Choose 2
Est. 240 min
5 exercises
Running
1 Set
Treadmill Running
1 Set
Stationary Bike
1 Set
Jump Rope
1 Set
Aerobics
1 Set
