bannwada
3er-Split Variant 301
AUTOPLAY
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The 3er-Split Variant 301 routine by bannwada is a 3 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
Training Day 01 - Ruecken, Schulter, Unterarm, Bauch Training Day 02 - Brust, Trizeps, Nacken, Bauc...
Day 1
Day 2
Day 3
Ruecken, Schulter, Unterarm, Bauch
Est time: 93 min
11 exercises
Elliptical Training
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:05
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Rear Pulldown (Wide Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Military Press (Seated)
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Deltoid Raise
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Upright Row
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Wrist Curl
Forearms
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Alternating Reach and Catch
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
