3 Day Split with Cardio in between.
General
Beginner
Machine strength
Plan Details
The 3 Day Split with Cardio in between. routine by BarryS76 is a 5 day workout plan. It is a beginner 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. <b>Warming Up</b> 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. <b>Reps, Sets and Rest</b> 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. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Chest, Shoulders and Triceps
Est. 57 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Traps cable pull up twist
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Cardio
Est. 60 min
5 exercises
Rowing
1 Set
Treadmill Running
1 Set
Parallel Bar Hip Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Wed
Back and Biceps
Est. 59 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Thu
Cardio
Est. 76 min
8 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
Parallel Bar Hip Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 10 Reps
Kettlebell Figure Eight
3 Sets x 10 Reps
Fri
Legs
Est. 58 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Step Machine
1 Set
