Split training for beginners
General
Beginner
Exercise ball
Plan Details
The Split training for beginners routine by dmitryburkov is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back and bicepts
Est. 109 min
6 exercises
Aerobics
1 Set
Dumbbell Deadlift
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 50 Reps
Barbell Curl
2 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Day 2
Legs and triceps
Est. 97 min
7 exercises
Aerobics
1 Set
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
2 Sets x 18 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Barbell Overhead Tricep Extension
1 Set x 12 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Day 3
Chest and shoulders
Est. 111 min
6 exercises
Aerobics
1 Set
Barbell Bench Press (Wide Grip)
5 Sets x 5 Reps
Dip
3 Sets x 50 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 50 Reps
