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3-Day a Week Split: #2


BodybuildingPro.com Training Article Database Training Splits 3-Day a week Training Splits 3-Day a Week Split: #2



AWESOME THREE 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 / Triceps / Biceps 8 / 6 / 6
2 Legs 12
3 Back / Shoulders / Forearms 9 / 6 / 4


Workout
Workout #1 - Chest / Triceps / Biceps
Exercise Sets / Reps Target
Cable Crossovers 2 / 8-12 Lower Chest
Flat Dumbbell Flies 3 / 6-12 Middle Chest
Flat Bench Press 3 / 6-12 Outer Chest
Standing Triceps Presses 2 / 6-12 Overall Mass
Bench Dips 2 / 6-12 Triceps Medial Head
Dips Behind the Back 2 / 6-12 Overall Mass
Narrow-Grip Preacher Curls 2 / 6-12 Outer Biceps
Seated or Standing Dumbell Curls 2 / 6-12 Inner Biceps
Reverse Curls 2 / 6-12 Biceps Seperation and Definition
Workout #2 - Legs
Exercise Sets / Reps Target
Leg Presses 3 / 6-12 Lower Thigh Development
Straight-Leg Deadlifts 3 / 6-12 Inner Thigh Development / Hamstrings
Leg Extensions 3 / 6-12 Lower Thigh Development
Hack-Machine Calf Raises 3 / 6-12 Gastrocnemius Muscles
Workout #3 - Back / Shoulders / Forearms
Exercise Sets / Reps Target
T-Bar rows 3 / 6-12 Outer Back Development
Wide-Grip Chin-Ups 3 / 6-12 Lat Width
Seated Machine Rows 3 / 6-12 Lat Development
Machine Barbell Press 3 / 6-12 Anterior (Front) Deltoid Head
Seated or Standing Dumbbell Press 3 / 6-12 Medial (Side) Deltoid Head
One-Arm Wrist Curls 2 / 6-12 Inner Forearms / Wrist Flexor Muscles
Reverse Curls on a Preacher Bench 2 / 6-12 Upper Forearms / Wrist Extensor Muscles


COMMENTS & TIPS
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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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