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3 Day Push/Pull/Legs Split with abs
Designed primarily from EMG research to determine the exercises that activate the most muscle fibers. That should make this a very effective workout.
Aim to add slightly more weight or reps every week (not to exceed 10-12 reps)
Remember that consuming enough calories is essential to building mass.
Note - I am a hard-gainer just getting back in the gym. As I progress in this workout, I will record any positive results and edit it from time to time.
Barbell Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Decline Tricep Extension
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3x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 90s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 90s
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Hanging Leg Raise
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3x8 reps |
rest: 90s
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Barbell Deadlift
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3x8 reps |
rest: 120s
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Weighted Pull-Up
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3x8 reps |
rest: 60s
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Machine Seated Row
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3x8 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 90s
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Barbell Preacher Curl
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3x8 reps |
rest: 90s
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Dumbbell Wrist Curl (Neutral Grip)
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3x15 reps |
rest: 90s
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Barbell Squat
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3x8 reps |
rest: 120s
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Machine Leg Extension
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3x8 reps |
rest: 90s
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Cable Standing Leg Curl
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3x8 reps |
rest: 90s
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Machine Seated Leg Curl
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3x8 reps |
rest: 90s
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Calf Press On Leg Press
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3x15 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 120s
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