3 day split hypothropy & Strength
General
Intermediate
Machine strength
Plan Details
The 3 day split hypothropy & Strength routine by ppasman95 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Rug hypothropy
9 exercises
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Day 2
Chest Strength
9 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Dip
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 3
Benen / Schouders hypothropy
11 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Barbell Seated Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Day 4
Rug Strenght
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
5 Sets x 5 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Day 5
Chest Hypotrhopy
9 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 6
Benen / Schouders Strength
11 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 10 Reps
Barbell Seated Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
