Workout Routine

M+S 3 day split

by ahamood

Weight loss routine

Workouts

Day 1

push-ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

push-ups

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

pullup

3 sets

Band pull apart

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Band pull apart

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

skull crushers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

curl

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

military press

3 sets

Day 2

Body squat

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Body squat

3 sets

Body weight lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Body weight lunges

3 sets

Tuck jump

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Tuck jump

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

deadlift

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

front squat

3 sets

Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec

incline bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

barbell row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec

curl

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
10
60 sec
3
70% TM
8
60 sec

overhead triceps extensions

3 sets