Strong & Sexy 3 day Split
Bulking
Beginner
Machine strength
Plan Details
The Strong & Sexy 3 day Split routine by MaritzaD is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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
Routine detail
Day 1
chest triceps & abs
Est. 130 min
20 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Day 3
back biceps & cardio
Est. 230 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Rowing
1 Set
Step Machine
1 Set
Day 5
legs shoulders
Est. 92 min
14 exercises
Barbell Squat
3 Sets x 6 Reps
Glute Kickback
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
