3 Day Split: Core/Upper/Lower
General
Intermediate
Dumbbell
Plan Details
The 3 Day Split: Core/Upper/Lower routine by ANorthernSoul90 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Whiteboard Workout 3 Day Split (60 mins): Core / Upper / Lower 3X10 (L/R) 60s rest. 8 Workouts per day. Kettlebell, Dumbbell, Bodyweight
Routine detail
Day 1
Back & Core
Est. 54 min
8 exercises
Machine Back Extension
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Kettlebell Bent Press
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Day 2
Legs
Est. 72 min
8 exercises
Machine Leg Press
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Day 3
Shoulder & Arms
Est. 63 min
8 exercises
Kettlebell One-Arm Push Press
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 10 Reps
