3-Day Split Program Week 1-2
General
Beginner
Machine strength
Plan Details
The 3-Day Split Program Week 1-2 routine by AmberAlbertson is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Shoulders
Est. 51 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Day 2
Lower Body and Abs
Est. 68 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Day 3
Chest and Arms
Est. 74 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Frog Sit-Up
4 Sets x 20 Reps
Barbell Glute Bridge
4 Sets x 20 Reps
