Bigger Leaner Stronger 3 day Split
Shared By : twoolet
Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1434 / 56912

Average Rating

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361 votes

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Description

Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday.

Cardio to be done 2-3 times a week or more depending on personal goals.

The link to his book if you want more information.

http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger

Monday chest triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 90 sec 8 3 Progress Chart

Triceps

Chest Dip Chest Dip 90 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 8 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 90 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 90 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 90 sec 8 3 Progress Chart
Wednesday back biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 6 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 6 3 Progress Chart

Back

Pull Ups Pull Ups 90 sec 6 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 6 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 90 sec 6 3 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 0 sec 12 3 Progress Chart

Abs

Air Bike Air Bike 0 sec 12 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 12 3 Progress Chart
Friday legs shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 6 3 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 6 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 90 sec 6 3 Progress Chart

Shoulders

Barbell Seated Press Barbell Seated Press 90 sec 6 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 6 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 90 sec 6 3 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 0 sec 12 3 Progress Chart

Abs

Air Bike Air Bike 0 sec 12 3 Progress Chart