bannwada
3er-Split Variant 302
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General
Advanced
Body
Plan Details
The 3er-Split Variant 302 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: 104 min
12 exercises
Elliptical Training
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:05
Barbell Deadlift
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown (Reverse Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Alternating Arnold Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Reverse Fly
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Incline Pulldown (Supine)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
4
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
Dumbbell Seated Wrist Curl (Palms Down)
Forearms
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
