rnehra
Ox 3 Day Plan
General
Intermediate
Machine strength
Plan Details
The Ox 3 Day Plan routine by rnehra is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
https://bowtiedox.substack.com/p/3-day-a-week-upperlower-split-by?utm_source=url...
Day 1
Day 2
Day 3
Day 4
Upper 1
9 exercises
Barbell Incline Bench Press
Chest
Sets
2
Reps
9
Interval
00:00
Rest Time
02:00
Barbell Deadlift
Back
Sets
2
Reps
9
Interval
00:00
Rest Time
02:00
Machine Lat Pulldown
Back
Sets
2
Reps
10
Interval
00:00
Rest Time
02:00
Barbell Bench Press (Close Grip)
Triceps
Sets
2
Reps
9
Interval
00:00
Rest Time
02:00
Machine Fly
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
02:00
Cable Shoulder Extension
Back
Sets
2
Reps
15
Interval
00:00
Rest Time
02:00
Dumbbell Lateral Raise
Shoulders
Sets
2
Reps
15
Interval
00:00
Rest Time
02:00
Barbell Preacher Curl
Biceps
Sets
2
Reps
12
Interval
00:00
Rest Time
02:00
Cable Kneeling Crunch
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
02:00
