Muscle Group Split 3 Day Plan
General
Intermediate
Machine strength
Plan Details
The Muscle Group Split 3 Day Plan routine by yangas is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Fall 2022 workout routine
Routine detail
Mon
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Battle Rope
3 Sets
Wed
New Workout
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Fri
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
