Corporate Gym - 3 Day Split
General
Beginner
Machine strength
Plan Details
The Corporate Gym - 3 Day Split routine by nattyguest is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a typical 3 day split based on equipment I found, and seem to typically find in a medium size corporate setup where barbell and dumbbell free-weights remain unavailable. Back/Biceps Chest/Triceps Shoulders/Abs I created with help from EXRX.net and used this for several months in conjunction with jogging 3 days a week to experience significant muscle gain and fat loss. Before you rate or dismiss for lack of free weights please remember this routine was created specifically to the needs of a small corporate gym setup.
Routine detail
Day 1
Back/Biceps
Est. 39 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
Chest/Triceps
Est. 31 min
5 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Shoulders/Abs
Est. 44 min
7 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Kettlebell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
