3 Day split with Sunday walk
General
Intermediate
Machine strength
Plan Details
The 3 Day split with Sunday walk routine by digger2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Designed to keep you moving in the gym. You can set up all of these BEFORE you start your session so you maximise the rest period and not rush around setting up weights. I'm a truck driver so I get a fair bit of walking and moving loading and unloading trucks. So cardio is not a big part of this. Plus my hours are long so the exercise sessions are designed to be quick (half hour max)
Routine detail
Mon
Chest and Triceps
5 exercises
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Wed
Back and Biceps
5 exercises
Barbell Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Elevated Row
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell One-Arm Seated Curl
2 Sets x 12 Reps
Fri
Legs
5 exercises
Machine Leg Press
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 12 Reps
Machine Single-Leg Calf Press
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Sun
Zombie Run/Walk
1 exercise
Walking
1 Set
