Crazy 3-Day Split from Home

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Crazy 3-Day Split from Home

Shared By : thunderman

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 182

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Description

I have a bench with preacher/leg extension station, dumbells, curling bar, and pull-up bar. Abs everyday. 1 set of as many chin-ups possible on back days until I reach 50. Declined lifts optional, depending on energy/strength.

Monday

Chest/Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	10,8,6	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Barbell Bench Press	60 sec	10,8,6	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	10,8,6	3
Chest		Dumbbell Decline Fly	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Triceps		Bench Dip	60 sec	8	3
Abs		Crunches	60 sec	25	5

Tuesday

Back/Shoulders/Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	50	1
Back		Barbell Deadlift	60 sec	8	3
Back		Pullups	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Abs		Crunches	60 sec	25	5

Wednesday

Legs/Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Forearms		Seated One Arm Dumbbell Palms Down Wrist Curl	60 sec	8	3
Upper Legs		Dumbbell Squat	60 sec	8	3
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3
Lower Legs		Band Calf Raises	60 sec	8	3
Abs		Crunches	60 sec	25	5

Thursday

Chest/Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	8	3
Chest		Dumbbell Decline Fly	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Triceps		Bench Dip	60 sec	8	3
Abs		Crunches	60 sec	25	5

Friday

Back/Shoulders/Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	50	1
Back		Barbell Deadlift	60 sec	8	3
Back		Pullups	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Biceps		EZ Bar Close Grip Curl	30 sec	12	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Abs		Crunches	60 sec	25	5

Saturday

Legs/Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Forearms		Seated One Arm Dumbbell Palms Down Wrist Curl	60 sec	8	3
Upper Legs		Dumbbell Squat	60 sec	8	3
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3
Lower Legs		Band Calf Raises	60 sec	8	3
Abs		Crunches	60 sec	25	5

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