Rowland 3 Day Split + Abs

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A split workout is designed to train different muscle groups, then give them time to recover before they're trained again.

Chest and Triceps 5 exercises, 41 mins

Barbell Bench Press	3x10 reps	rest: 120s
Cable Seated Shoulder Press	3x8 reps	rest: 60s
Stability Ball Cable Fly	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x15 reps	rest: 90s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s

Abs 7 exercises, 45 mins

Hanging Knee Raise	3x8 reps	rest: 60s
Cable One-Arm Side Bend	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Judo Flip	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Dragon Flag	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s

Back and Biceps 7 exercises, 1 hr 1 min

Smith Machine Bent-Over Row	3x8 reps	rest: 90s
Barbell Shrug	3x15 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 120s
Barbell Preacher Curl	3x12 reps	rest: 90s
Machine Lat Pulldown	3x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s

Abs 6 exercises, 37 mins

Hanging Knee Raise	3x8 reps	rest: 60s
Cable One-Arm Side Bend	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s

Legs 6 exercises, 51 mins

Alt Workout 6 exercises, 36 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Incline Bench Row	3x8 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x0 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s