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3 day split
Information
Frequency :
5 days / week
Day Type :
Numerical
Type :
Bulking
Difficulty :
Intermediate
Tags :
Description
Day 1
Chest & triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Kettlebell One Arm Floor Press
45 sec
10
2
Chest
Dumbbell Fly on Exercise Ball
60 sec
10
3
Chest
Dumbbell Press on Exercise Ball
90 sec
10
4
Chest
Dumbbell Incline Press on Exercise Ball
90 sec
10
3
Chest
Push Up
60 sec
10
3
Shoulders
Dumbbell Lateral Raise
60 sec
10
3
Triceps
Dumbbell Standing Bent Over Two Arm Triceps Extension
60 sec
10
3
Shoulders
Dumbbell Bent Over Reverse Fly
90 sec
10
3
Shoulders
Barbell Standing Military Press
120 sec
10
3
Shoulders
Barbell Shrug
60 sec
10
3
Abs
Exercise Ball Weighted Sit Up
90 sec
10
4
Day 2
Back & biceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Dumbbell Alternate Bicep Curl
60 sec
10
4
Back
Barbell Good Morning
90 sec
10
4
Back
Barbell Bent Over Row
90 sec
10
3
Back
Pull Ups
120 sec
5
4
Back
Barbell Romanian Deadlift
90 sec
10
4
Abs
Dumbbell One Arm Row
90 sec
10
4
Abs
Barbell Palms Up Wrist Curl Over A Bench
90 sec
10
3
Abs
Hundreds
60 sec
10
5
Abs
Leg Raise
90 sec
10
2
Day 3
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Glutes
Glute Kickback
30 sec
10
2
Upper Legs
Barbell Squat
180 sec
10
5
Lower Legs
Dumbbell Standing Calf Raise
60 sec
10
3
Abs
Barbell Lunge
90 sec
10
4
Abs
Weighted Crunches
45 sec
20
3
Abs
Weight Plate Russian Twist
45 sec
20
3
Abs
Sit Up
30 sec
20
3