3 Day Chest-Back/Arms/Shoulders/Legs Split
General
Advanced
Machine strength
Plan Details
The 3 Day Chest-Back/Arms/Shoulders/Legs Split routine by alexander.smeshnoy is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest-Back Split
Est. 95 min
13 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Day 2
Arms
Est. 92 min
10 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
EZ Bar Curl
7 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Shoulder Press
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
7 Sets x 12 Reps
Day 3
LegS--Bring on the PAIN!
Est. 104 min
9 exercises
Machine Leg Extension
5 Sets x 20 Reps
Barbell Lunge
5 Sets x 12 Reps
Barbell Squat
10 Sets x 10 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
