C.M. 3Day Split Push/Pull/Legs - JEFIT

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C.M. 3Day Split Push/Pull/Legs - JEFIT

C.M. 3Day Split Push/Pull/Legs banner

C.M. 3Day Split Push/Pull/Legs

Bulking

Advanced

Machine strength

Plan Details

The C.M. 3Day Split Push/Pull/Legs routine by CManrosskii is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

6 day workout plan with the 7th day as rest. Bodies respond differently to training and this workout works best for me personally

Routine detail

Day 1

Chest/Shoulders/Triceps Day 1

Est. 117 min

15 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Barbell Alternating Press Demonstration

Barbell Alternating Press

4 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Day 2

Back/Biceps Day 1

Est. 96 min

12 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Day 3

Legs Day 1

Est. 118 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 10 Reps

Forward Step-Up Demonstration

Forward Step-Up

4 Sets x 10 Reps

Side Step-Up Demonstration

Side Step-Up

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

Chest/Shoulders/Triceps Day 2

Est. 128 min

16 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

4 Sets x 10 Reps

Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover

4 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension (Pronated) Demonstration

Dumbbell One-Arm Tricep Extension (Pronated)

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Day 5

Back/Biceps Day 2

Est. 88 min

10 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 10 Reps

Day 6

Legs Day 2

Est. 114 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Lateral Lunge with Bicep Curl Demonstration

Dumbbell Lateral Lunge with Bicep Curl

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Day 7

REST

Est. 0 min

0 exercises

This day is empty