Weekly Gym - 3 Day Split
General
Intermediate
Machine strength
Plan Details
The Weekly Gym - 3 Day Split routine by graymic80 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
After combing though Jefit routines , and going by what I like to do at the gym and when I'm able to go , I took what my trainer showed me and came up with my own. It is a 3 day split routine where you will perform the days, Day 1, 2 and 3 but during any days of the week. There is a 4th day of Cardio that you can throw in anytime. But not after leg day For each exercise you will perform 4 sets and as you increase in the amount of sets you perform, you will reduce the amount of repetitions. At the end of the set use the maximum amount of weight possible to complete the set and number of reps required for the exercise. With this routine, in the beginning you be pumping the muscles with a lighter weight and higher rep count. As you continue with the amount of sets its a hybrid of the standard set and working the muscle till fatigue to build more muscle.
Routine detail
Day 1
Chest, Back, Triceps - 1
Est. 42 min
11 exercises
Weight Plate Rotation
4 Sets x 15,12,8,6 Reps
Dumbbell Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Upper Row
4 Sets x 15,12,8,6 Reps
Machine Assisted Dip
4 Sets x 15,12,8,6 Reps
Machine Assisted Pull-Up
4 Sets x 15,12,8,6 Reps
Machine Back Extension
4 Sets x 15,12,8,6 Reps
Day 2
Biceps and Shoulders
Est. 42 min
11 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Front Raise
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 15,12,8,6 Reps
Machine Bench Press
4 Sets x 15,12,8,6 Reps
Machine Fly
4 Sets x 15,12,8,6 Reps
Machine Shoulder Press
4 Sets x 15,12,8,6 Reps
Machine Deltoid Raise
4 Sets x 15,12,8,6 Reps
Preacher Curl Machine
4 Sets x 15,12,8,6 Reps
Cable Pulldown Bicep Curl
4 Sets x 15,12,8,6 Reps
Machine Ab Crunch
4 Sets x 15,12,8,6 Reps
Day 3
Legs
Est. 27 min
7 exercises
Dumbbell Lunge
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Calf Raise
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,8,6 Reps
Machine Ab Crunch
4 Sets x 15,12,8,6 Reps
Day 4
Cardio
Est. 95 min
3 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Walking
1 Set
