Kaya’s 3 Day Split
General
Beginner
Machine strength
Plan Details
The Kaya’s 3 Day Split routine by AndreNepomuceno is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner weightlifting routine to tone up and build muscle
Routine detail
Tue
Push
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Thu
Pull
Est. 0 min
5 exercises
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Sat
Legs
Est. 0 min
6 exercises
Hack Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
