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Annies 3 day split

ThePerryShow

Dec 5th 2013

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Annies 3 day split

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Woman's 3 day split, concentrating on rang of motion and muscle fatigue

Monday
Wednesday
Friday

Back and Shoulders 7 exercises, 49 mins

	Pull-Up	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x12 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
	Band Reverse Fly	3x15 reps	rest: 60s

Legs 8 exercises, 1 hr 1 min

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Front Squat	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Lunge	3x15 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Dumbbell Step-Up	2x25 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s

Chest and Arms 7 exercises, 55 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x12 reps	rest: 60s
	Dip	1x30 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x30 reps	rest: 60s
	Cable Rope Hammer Curl	3x30 reps	rest: 60s

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