Three Day Split
Shared By : robin.scott
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 5 / 482

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Description

This workout is centered around heavy barbell training and the squat rack. each workout takes about 1 hr 20 mins. sessions begin with one of the big 3 compound lifts and continue on with accessory lifts. completing all 3 workouts will hit all major muscle groups.

Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 8 5 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 8 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 60 sec 8 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 3 Progress Chart
Wednesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 8 5 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 8 3 Progress Chart

Back

Reverse Grip Machine Lat Pull Down Reverse Grip Machine Lat Pull Down 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 3 Progress Chart
Friday Legs and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart