LGN Modul 3 3er Split
General
Intermediate
Dumbbell
Plan Details
The LGN Modul 3 3er Split routine is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Tag 1 - Rücken, Brust, Bauch
Est. 94 min
9 exercises
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Dumbbell Pullover
5 Sets x 15 Reps
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Renegade Rows
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Dumbbell Swings
5 Sets x 15 Reps
Day 2
Tag 2 - Schultern, Arme
Est. 95 min
9 exercises
Dumbbell Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Decline Bench Press
5 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Dumbbell Swings
5 Sets x 15 Reps
Day 3
Tag 3 - Po, Beine, Bauch
Est. 93 min
10 exercises
Dumbbell Deadlift
5 Sets x 15 Reps
Dumbbell Squat
5 Sets x 15 Reps
Glute Bridge
1 Set x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell Side Lunges
4 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Dumbbell Swings
5 Sets x 15 Reps
