general: 3day split
General
Intermediate
Machine strength
Plan Details
The general: 3day split routine by TomasPeluritis is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
my 3day split, created 2022 10 . chest and shoulders, back and biceps, legs and core. cardio can be done in between
Routine detail
Any
Workout 1: Legs & Core
Est. 60 min
9 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Plank
1 Set
Any
Workout 3: Chest & Shoulders
Est. 70 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Any
Workout 2: Back & Biceps
Est. 62 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
