Kaya’s 3 Day Split
andrenepomuceno avatar andrenepomuceno
Nov 14th 2022
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Kaya’s 3 Day Split

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beginner weightlifting routine to tone up and build muscle

Pull  5 exercises, 0 min
Smith Machine Bent-Over Row exercise demonstration
Smith Machine Bent-Over Row

4x8 reps

rest: 90s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x10 reps

rest: 90s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

3x10 reps

rest: 90s audio icon
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Dumbbell Bicep Curl exercise demonstration
Dumbbell Bicep Curl

4x10 reps

rest: 60s audio icon
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

4x10 reps

rest: 60s audio icon
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Legs  6 exercises, 0 min
Hack Squat exercise demonstration
Hack Squat

3x10 reps

rest: 90s audio icon
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Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x10 reps

rest: 90s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x12 reps

rest: 90s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x12 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

4x12 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x15 reps

rest: 60s audio icon
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