3er Split Kraftausdauer
Bulking
Intermediate
Machine strength
Plan Details
The 3er Split Kraftausdauer routine by smh77 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust, Bizeps, Waden
Est. 65 min
8 exercises
Machine Fly
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Day 2
Beine, Trizeps, Bauch
Est. 70 min
9 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Day 3
Rücken, Schultern, Nacken
Est. 49 min
6 exercises
Back Hyperextension
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Lateral Shoulder Raise
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Smith Machine Rear Shoulder Press
3 Sets x 15 Reps
