Best 3 Day Split by ZC

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

My training program that emerged after many training styles that I have tried over many years. A program where you work out all muscle groups and do cardio for 3 days a week.

Day 2
Day 4
Day 5

Chest and Biceps 8 exercises, 1 hr 41 mins

Barbell Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Elliptical Training	1x0 reps • 1800s	rest: 60s

Shoulder and Triceps 10 exercises, 1 hr 42 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 0s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Cable Reverse Fly	4x12 reps	rest: 60s
Barbell Tricep Extension	4x12 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Treadmill Running	1x0 reps • 1800s	rest: 60s

Back and Legs 10 exercises, 1 hr 33 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable One-Arm Seated Row	4x12 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Hip Adduction	4x12 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Dumbbell Calf Raise	4x12 reps	rest: 60s