CManrosskii

Jan 10th 2016

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C.M. 3Day Split Push/Pull/Legs

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

6 day workout plan with the 7th day as rest. Bodies respond differently to training and this workout works best for me personally

Chest/Shoulders/Triceps Day 1 15 exercises, 1 hr 57 mins

Barbell Bench Press	4x10 reps	rest: 45s
Push-Up	4x10 reps	rest: 45s
Dumbbell Incline Bench Press	4x10 reps	rest: 45s
Bench Push-Up	4x10 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 45s
Dumbbell Pullover	4x10 reps	rest: 45s
Barbell Alternating Press	4x10 reps	rest: 45s
Barbell Front Raise	4x10 reps	rest: 45s
Barbell Upright Row	4x10 reps	rest: 45s
Barbell Shrug	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 45s
Cable Tricep Kickback	4x10 reps	rest: 45s
EZ Bar Tricep Extension	4x10 reps	rest: 45s
Weighted Tricep Dip	4x10 reps	rest: 45s

Back/Biceps Day 1 12 exercises, 1 hr 35 mins

Barbell Deadlift	4x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Dumbbell One-Arm Row	4x10 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 45s
Cable Bicep Curl	4x10 reps	rest: 45s
Cable Reverse Curl	4x10 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 45s
Dumbbell Incline Curl	4x10 reps	rest: 45s
Barbell Preacher Curl	4x10 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 45s
Barbell Curl	4x10 reps	rest: 45s

Legs Day 1 7 exercises, 1 hr 58 mins

Chest/Shoulders/Triceps Day 2 16 exercises, 2 hrs 8 mins

Dumbbell Bench Press	4x10 reps	rest: 45s
Push-Up	4x10 reps	rest: 45s
Barbell Incline Bench Press	4x10 reps	rest: 45s
Bench Push-Up	4x10 reps	rest: 45s
Machine Fly	4x10 reps	rest: 45s
Dumbbell Around the World	4x10 reps	rest: 45s
Barbell Front Raise Pullover	4x10 reps	rest: 45s
Weight Plate Front Raise	4x10 reps	rest: 45s
Machine Shoulder Press	4x10 reps	rest: 45s
Machine Reverse Fly	4x10 reps	rest: 45s
Leverage Machine Shrug	4x10 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 45s
EZ Bar Tricep Extension	4x10 reps	rest: 45s
Weighted Tricep Dip	4x10 reps	rest: 45s
Dumbbell One-Arm Tricep Extension (Pronated)	4x10 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 45s

Back/Biceps Day 2 10 exercises, 1 hr 28 mins

Cable Seated Row	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Dual Cable Triceps Extension	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	4x10 reps	rest: 60s

Legs Day 2 7 exercises, 1 hr 53 mins

Machine Leg Press	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
Dumbbell Lateral Lunge with Bicep Curl	4x10 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s