Three Day Split 1
General
Beginner
Machine strength
Plan Details
The Three Day Split 1 routine by MatthewWiley is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 36 min
5 exercises
Barbell Rack Pull
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Tue
Workout 2
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Wed
Workout 3
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Chest, tris and abs
Est. 72 min
8 exercises
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Any
Back and Bi's
Est. 69 min
8 exercises
T Bar Row
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Pullover
4 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Any
cardio x 3
Est. 95 min
3 exercises
Swimming
3 Sets
Rowing
3 Sets
Elliptical Training
3 Sets
Any
Shoulders and traps & calfs
Est. 60 min
7 exercises
Smith Machine Shrug
1 Set
Machine Reverse Fly
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Any
OMG Leg Day!
Est. 38 min
4 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
