3 day 1 hour Muscle Group Split Workout

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By Myworkouts

Experience Advanced (3+ years)
Time 63 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Chest & Back Day
  • Shoulders & Arms Day
  • Legs & Abs Day
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Description


Day 1 - Upper

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded One-Arm Chest Press demonstrationPlay Banded One-Arm Chest Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Upper

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Concentration Curl with Resistance Band demonstrationPlay Kneeling Concentration Curl with Resistance Band demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Suspension Arm Curl demonstrationPlay Suspension Arm Curl demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Quads, Glutes, Hip Abductors, Hamstrings, Calves, Abs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Donkey Calf Raises - with Weight Plate
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Suspension Rollout demonstrationPlay Suspension Rollout demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/29/2021, UTC


Last Updated: 10/29/2021, UTC

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