Split workout plan
General
Beginner
Machine strength
Plan Details
The Split workout plan routine by patelrushi3 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout plan will train you muscle group twice a week
Routine detail
Mon
& THU Shoulder, Chest, Tricep
Est. 0 min
9 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
& FRI Leg and core
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Single-Leg Hack Squat
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Wed
& SAT Back bicep and forearm
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Weight Plate Hand Squeeze
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
