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3-Day a Week Split: #1


BodybuildingPro.com Training Article Database Training Splits 3-Day a week Training Splits 3-Day a Week Split: #1



AWESOME FOUR DAY SPLIT SERIES!

Go to: THE SPLIT!

Go to: COMMENTS & TIPS

Go to: PRINTABLE WORKOUT LOG



THE SPLIT!
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THE SPLIT!
Workout Muscle Groups Total Sets
1 Chest / Biceps 9 / 6
2 Back, Triceps, Traps 10 / 7
3 Legs, Shoulders 11 / 6


THE WORKOUTS!
Workout #1 - Chest, Biceps
Exercise Sets / Reps Target
Flat Dumbbell Press 3 / 6-10 Lower Chest / Strength
Incline Dumbbell Press 3 / 6-10 Upper Chest
Cable Crossovers 3 / 8-12 Lower Chest
EZ Bar Barbell Curls 3 / 8-12 Overall Biceps Mass
Cable Concentration Curls 3 / 8-12 Biceps Peak
Workout #2 - Back, Triceps, Traps
Exercise Sets / Reps Target
Deadlifts 4 / 6-10 Overall Mass / Strength
Wide-Grip Chin-Ups 3 / Failure, Preference Lat Width
Bent-Over Rows 3 / 6-10 Lower Back Development
Skull Crushers 4 / 6-12 Overall Mass
Triceps Bar Dips 3 / Failure, Preference All Three Heads
Workout #3 - Legs, Shoulders
Exercise Sets / Reps Target
Squats 5 / 6-10 Lower Thigh Development / Strength
Lying Leg Curls 3 / 6-12 Hamstrings
Standing Calf Raises 3 / 8-15 Gastrocnemius Muscles
Seated Dumbbell (Military) Press 4 / 6-12 Anterior (Front) Deltoid Head
Dumbbell Side Lateral Raises 2 / 8-12 Medial (Side) Deltoid Head


COMMENTS & TIPS
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Perfect for those in need of a good workout program but not able to dedicate four of five days a week to it. As always, train with a training partner if at all possible for safety. This is especially important for compound lifts such as bench presses and squats. For helpful info on dieting, check out our nutrition database.

PRINTABLE WORKOUT LOG
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If you are looking for a printable log of this workout, click HERE.



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Matt Canning
webmaster@bodybuildingpro.com

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