Brocks 3 split
General
Intermediate
Machine strength
Plan Details
The Brocks 3 split routine by br0ck09 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Do it pussy
Routine detail
Mon
Workout 2
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Leverage Decline Chest Press
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Tue
Workout 1
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Cuban Press
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
