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3 Day Split Full Body Workout plus CardioCreated by andrewbain
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Workout Programs → 3 Day Split Full Body Workout plus Cardio
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Summary
4 Workouts / 24 Exercises
9% Cardio / 91% Strength Training
Latest Exercisers
Workout Program Description
3 day strength workout plus 5 day cardio program.
Workouts
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Leg Extensions 3 sets: 8 reps, 8 reps, 8 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Leg Curls - Lying 3 sets: 8 reps, 8 reps, 8 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Leg Press 3 sets: 8 reps, 8 reps, 8 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Calf Raise - Dumbbell, Standing 3 sets: 15 reps, 15 reps, 15 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
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Shoulder Press - Dumbbell, Seated 3 sets: 8 reps, 8 reps, 8 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Front Dumbbell Raise 3 sets: 8 reps, 8 reps, 8 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Side Lateral Raise 3 sets: 8 reps, 8 reps, 8 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Crunch 3 sets: 10 reps, 10 reps, 10 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Reverse 3 sets: 10 reps, 10 reps, 10 reps Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... |
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Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi... |
Latest Users
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mathwithmrt |
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jeevious_crewfrom United Kingdom |
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paulday82Paul Day from Adelaide, South Australia (Fitness First Marion) |
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aweaver79auAdam Weaver from Adelaide, South Australia |
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mspilotswifeteresa mcintosh from corinth, Mississippi |
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riddlemm r from United States |
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rowanjmfrom United States |
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mccrakakurtis mccracken from United States |
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