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3 Day Split - Plan A

rharrelson

Nov 29th 2015

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3 Day Split - Plan A

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RATING: 89 (FROM 1 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 2
Day 1

Push and Calves 7 exercises, 46 mins

	Barbell Incline Bench Press	3x6 reps	rest: 60s
	Barbell Bench Press	3x6 reps	rest: 60s
	Barbell Shoulder Press	3x6 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Machine Assisted Dip	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Machine Seated Calf Raise	3x15 reps	rest: 60s

Pull and Abs 5 exercises, 32 mins

	Dumbbell One-Arm Row	3x6 reps	rest: 60s
	Machine Assisted Pull-Up	3x6 reps	rest: 60s
	Cable Seated Row	3x6 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Machine Ab Crunch	3x15 reps	rest: 60s

Legs 5 exercises, 33 mins

	Barbell Squat	3x6 reps	rest: 60s
	Machine Leg Press	3x6 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Calf Raise	3x15 reps	rest: 60s

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