Three day split (2 body parts per day) training program for strength building
General
Advanced
Machine strength
Plan Details
The Three day split (2 body parts per day) training program for strength building routine by rikeshbajracharya is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
The reps for each exercise in this workout are 12-10-8-6. The last set is the 80-90 % of your total strength. Drop sets can be done in any body part and you are most focusing in.
Routine detail
Mon
BACK/BICEP 1
Est. 52 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Tue
SHOULDER/LEG 1
Est. 0 min
0 exercises
This day is empty
Wed
CHEST/TRICEP 2
Est. 0 min
0 exercises
This day is empty
Thu
BACK/BICEP 2
Est. 58 min
6 exercises
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Cable Wrist Curl
4 Sets x 10 Reps
Fri
SHOULDER/LEG 2
Est. 61 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Bodyweight Lunge
2 Sets x 12 Reps
Bodyweight Rear Lunge
2 Sets x 12 Reps
Hack Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sun
CHEST/TRICEP 1
Est. 55 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
