tjohnstad
Light 3 day split for variation
AUTOPLAY
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Light 3 day split for variation routine by tjohnstad is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
Easy workouts for variation purposes. ...
Mon
Wed
Fri
Chest, Shoulders & Abs
Est time: 136 min
16 exercises
Arm Circles
Shoulders
Sets
4
Reps
20
Interval
00:00
Rest Time
00:45
Push-Up
Chest
Sets
4
Reps
15
Interval
00:00
Rest Time
00:45
Cable Internal Rotation
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Cable External Rotation
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Cable Rope Face Pull
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Machine Inner Chest Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Bench Press
Chest
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Kneeling Crunch
Abs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Parallel Bar Hip Raise
Abs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Side Bend
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
00:45
