JoaoPeixoto
3 day split + cardio training
General
Intermediate
None
Plan Details
The 3 day split + cardio training routine by JoaoPeixoto is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
three day weight training divided by body segments (upper body, lower body and full body) and an add...
Day 1
Day 2
Day 3
Day 4
Upper body
Est time: 91 min
14 exercises
Chest and Shoulder Stretch
Chest
Sets
1
Reps
20
Interval
00:00
Rest Time
01:00
Cable Internal Rotation
Shoulders
Sets
3
Reps
20
Interval
00:00
Rest Time
00:00
Cable External Rotation
Shoulders
Sets
3
Reps
20
Interval
00:00
Rest Time
00:40
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Push-Up
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Deadlift
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
