Simple 3 Day Split for Strength

DOWNLOADS/VIEWS: 85/6353

RATING: 30 (FROM 6 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 Day Strength Split. Limit reps to 3-5 (heavy weights). Rest 2-3 mins between sets. Perform a minimum of 1 warm-up set for each exercise. Increase weights as able, every 1-2 weeks.

Monday
Wednesday
Friday

Quads/Shoulders/Calves 4 exercises, 39 mins

Smith Machine Squat	3x4 reps	rest: 180s
Barbell Seated Press	3x4 reps	rest: 180s
Machine Leg Extension	3x4 reps	rest: 120s
Machine Seated Calf Raise	3x4 reps	rest: 120s

Chest/Biceps/Traps 4 exercises, 40 mins

Barbell Bench Press	3x4 reps	rest: 180s
EZ Bar Curl	3x4 reps	rest: 180s
Dumbbell Decline Press	3x4 reps	rest: 120s
Barbell Shrug	3x4 reps	rest: 120s

Back/Triceps/Calves 4 exercises, 39 mins

Barbell Deadlift	3x4 reps	rest: 180s
Cable Tricep Pushdown (V-Bar)	3x4 reps	rest: 180s
Cable Seated Row	3x4 reps	rest: 120s
Machine Calf Press	3x4 reps	rest: 120s