Pacster
3er Split
AUTOPLAY
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The 3er Split routine by Pacster is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Brust Schulter
Est time: 148 min
11 exercises
Barbell Bench Press
Chest
Sets
3
Reps
60
Interval
00:00
Rest Time
00:00
Push-Up (Close Hand)
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Push-Up (Wide Hand)
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Deep Push-Up
Chest
Sets
5
Reps
20
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
10
Reps
15
Interval
00:00
Rest Time
01:30
Dumbbell Incline Bench Press
Chest
Sets
5
Reps
12
Interval
00:00
Rest Time
01:30
Dumbbell Deep Push-Up
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Cable Flat Bench Fly
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Front Raise
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Dip
Triceps
Sets
3
Reps
20
Interval
00:00
Rest Time
01:30
