3 Day Full Body Split (L5-S1 Adapted)
Bulking
Intermediate
Dumbbell
Plan Details
The 3 Day Full Body Split (L5-S1 Adapted) routine by KeithSmith8 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 3 day basic split for those with L5-S1 or lower back issues. It is focused on building strength while also strengthening the core for back support and still working all areas. Mainly dumbell and machine focused with cardio for warmups and targeted posterior, core and hamstring stretches to help with spine decompression and flexibility. Extra days can be added in to increase the abdominal and core element and additional lower leg work as required
Routine detail
Day 1
Legs & Shoulders
Est. 0 min
10 exercises
Step Machine
1 Set
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Prone Deltoid Raise
3 Sets x 12 Reps
Toe Touch Stretch
3 Sets x 12 Reps
Day 2
Back & Biceps
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Seated Row
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
One-Arm Hang
3 Sets
Day 3
Chest & Triceps
Est. 0 min
9 exercises
Indoor Cycling
1 Set
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
