Ronny's 3-Splitt
General
Beginner
Machine strength
Plan Details
The Ronny's 3-Splitt routine by rkval is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bryst Biceps
Est. 62 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Bein og Triceps
Est. 52 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Fri
Rygg og skuldre
Est. 72 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 8 Reps
