Maria Sanchez | Online Coach on Instagram: "Here’s a simple 3-day split you can do : Day 1: Upper Body (Push + Pull) Warm-up: 5 min banded mobility (shoulders & back) 1. Dumbbell Bench Press – 4×10–12 2. Overhead Shoulder Press – 3×10–12 3. Lat Pulldown or Assisted Pull-Ups – 3×8–10 4. One-Arm Dumbbell Row – 3×12 each side 5. Lateral Raises – 3×12–15 6. Bicep Curls – 3×12–15 7. Tricep Rope Pushdowns – 3×12–15 Optional Finisher: 8–10 min HIIT (bike sprints or rower) Day 2: Lower Body (Glutes & Le
0:06
Instagramofficialmariasanchez
Maria Sanchez | Online Coach on Instagram: "Here’s a simple 3-day split you can do : Day 1: Upper Body (Push + Pull) Warm-up: 5 min banded mobility (shoulders & back) 1.
4,223 likes, 22 comments - officialmariasanchez on August 18, 2025: "Here’s a simple 3-day split you can do :Day 1: Upper Body (Push + Pull)Warm-up: 5 min banded mobility (shoulders & back)\t1.\tDumbbell Bench Press – 4×10–12\t2.\tOverhead Shoulder Press – 3×10–12\t3.\tLat Pulldown or Assisted Pull-Ups – 3×8–10\t4.\tOne-Arm ...
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