Light 3 day split for variation

Workout Name : Light 3 day split for variation

Shared By : tjohnstad VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 193

Average Rating

0

Based upon 0 vote(s)

 

Description

Easy workouts for variation purposes.

Share
Monday Chest, Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Arm Circles Arm Circles 45 sec 20 4 Progress Chart

Chest

Push Up Push Up 45 sec 15 4 Progress Chart

Abs

Cable Internal Rotation Cable Internal Rotation 45 sec 10 4 Progress Chart

Abs

Cable External Rotation Cable External Rotation 45 sec 10 4 Progress Chart

Abs

Cable Rope Face Pull Cable Rope Face Pull 45 sec 10 4 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 12 4 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 12 2 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 4 Progress Chart

Abs

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 12 4 Progress Chart

Abs

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 4 Progress Chart

Abs

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 4 Progress Chart

Abs

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 15 4 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 20 4 Progress Chart
Wednesday Arms & Back
Muscle Exercise Name Timer Reps Sets Track

Abs

Pull Ups Pull Ups 30 sec 10 2 Progress Chart

Abs

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 4 Progress Chart

Abs

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 10 2 Progress Chart

Abs

Cable Seated Row Cable Seated Row 60 sec 12 4 Progress Chart

Abs

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 4 Progress Chart

Abs

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 15 4 Progress Chart

Abs

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 4 Progress Chart

Abs

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 4 Progress Chart

Abs

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 2 Progress Chart

Abs

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 10 4 Progress Chart

Abs

Barbell Reverse Preacher Curl Barbell Reverse Preacher Curl 60 sec 12 2 Progress Chart

Abs

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 10 4 Progress Chart

Abs

EZ Bar Incline Triceps Extension EZ Bar Incline Triceps Extension 60 sec 10 2 Progress Chart

Abs

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 4 Progress Chart

Abs

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 10 2 Progress Chart

Abs

Cable Reverse Grip Curl Cable Reverse Grip Curl 45 sec 12 2 Progress Chart

Abs

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 60 sec 10 4 Progress Chart

Abs

Barbell Seated Reverse Wrist Curl Barbell Seated Reverse Wrist Curl 60 sec 12 2 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Abs

Standing Glute Kickback Standing Glute Kickback 30 sec 20 4 Progress Chart

Abs

Ankle Circles Ankle Circles 30 sec 20 4 Progress Chart

Abs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 10 4 Progress Chart

Abs

Leg Press with Wide Stance Leg Press with Wide Stance 90 sec 12 4 Progress Chart

Abs

Leg Extensions Leg Extensions 60 sec 10 4 Progress Chart

Abs

Lying Leg Curls Lying Leg Curls 60 sec 12 4 Progress Chart

Abs

Smith Machine Lunge Smith Machine Lunge 60 sec 12 4 Progress Chart

Abs

Standing Calf Raises Standing Calf Raises 45 sec 10 4 Progress Chart

Abs

Seated Calf Raise Seated Calf Raise 60 sec 10 4 Progress Chart

Abs

Calf Stretch With Hands Against Wall Calf Stretch With Hands Against Wall 30 sec - 2 Progress Chart

Abs

Standing Toe Touches Standing Toe Touches 30 sec - 2 Progress Chart

Abs

Standing Adductor Standing Adductor 30 sec - 2 Progress Chart

Abs

Dorsiflexion Dorsiflexion 30 sec - 2 Progress Chart