Split - 3 Days
General
Intermediate
None
Plan Details
The Split - 3 Days routine by mwao is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan treningowy przeznaczony dla osób ?rednio-zaawansowanych. Trening sk?ada si? z 3 sesji treningowych podzielonych na partie: - Klatka + Triceps, - Plecy + Biceps, - Barki+Nogi. Trening Abs zosta? dodany do ka?dego rodzaju treningu. Plan stworzony w dwóch opcjach treningowych A oraz B.
Routine detail
Day 1
Chest & Triceps A
Est. 0 min
9 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 1
Chest & Triceps B
Est. 0 min
9 exercises
Walking
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Back & Biceps A
Est. 0 min
9 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Back & Biceps B
Est. 0 min
9 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Shoulders & Legs A
Est. 0 min
9 exercises
Walking
1 Set
Barbell Military Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Shoulders & Legs B
Est. 0 min
9 exercises
Walking
1 Set
Barbell Military Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
