3er Split, Tag A/B
General
Intermediate
Dumbbell
Plan Details
The 3er Split, Tag A/B routine by Dan15 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
A: Brust, Schultern, Trizeps
Est. 33 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Day 2
A: Beine, Waden
Est. 31 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Quadricep Stretch
1 Set x 8 Reps
Day 3
A: Rücken, Bizeps, Nacken
Est. 33 min
6 exercises
Barbell Deadlift
2 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
2 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 4
B: Brust, Trizeps, Schultern
Est. 31 min
6 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 5
B: Beine, Waden
Est. 27 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Wall Calf Stretch
1 Set x 8 Reps
Day 6
B: Rücken, Nacken, Bizeps
Est. 32 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Nackenheben
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 4 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 6 Reps
