3er-Split Variant 303
General
Advanced
Barbell
Plan Details
The 3er-Split Variant 303 routine by bannwada is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Training Day 01 - Brust, Ruecken, Unterarm, Bauch Training Day 02 - Beine, Waden, Schultern, Nacken, Bauch Training Day 03 - Bizeps, Trizeps, Nacken, Bauch
Routine detail
Day 1
Brust, Ruecken, Unterarm, Bauch
Est. 101 min
12 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Band Bench Press
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Day 2
Beine, Waden, Schultern, Nacken, Bauch
Est. 96 min
11 exercises
Elliptical Training
1 Set
Barbell 1/2 Squat
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Crunch
4 Sets x 29 Reps
Day 3
Bizeps, Trizeps, Naken, Bauch
Est. 95 min
11 exercises
Elliptical Training
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Barbell Curl Against an Incline
4 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 20 Reps
