The UNSUITED 3-Day Split
General
Intermediate
Machine strength
Plan Details
The The UNSUITED 3-Day Split routine by mbiegun is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days... 3 different muscle groups. Disclaimer: I know nothing. I'm a fat guy trying to lose 100lbs.
Routine detail
Day 1
Chest/Triceps/Calfs
8 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 2
Back/Biceps/Legs
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 3
Shoulders/Forearms/Legs
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
