Below is a 3 day split workout. This routine exercises your entire body with two days rest.
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Day 1 Muscles Trained: chest, back |
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EXERCISE |
SETS |
REPS |
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Bench press (Barbell) |
3 |
6-10 |
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Incline bench press (dumbbell) |
3 |
6-10 |
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Standing flies (Cable) |
2 |
6-10 |
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Bent-over row (Barbell) |
3 |
6-10 |
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Seated row (Cable) |
3 |
8-10 |
| Front pulldown (Cable) | 3 | 6-10 |
| Close grip pulldown (Cable) | 3 | 6-10 |
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Day 3 Muscles Trained: biceps, triceps, calves |
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EXERCISE |
SETS |
REPS |
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Bicep curl (EZ-bar) |
3 |
6-10 |
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Bicep curl (dumbbell) |
2 |
6-10 |
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Concentration curl (dumbbell) |
2 |
6-10 |
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Lying triceps extension (EZ-bar) |
3 |
6-10 |
| Tricep extension (dumbbell) | 3 | 6-10 |
| Seated calf extension | 3 | 10-15 |
| 45-degree calf press | 3 | 10-15 |
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Day 5 Muscles Trained: legs, shoulders |
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EXERCISE |
SETS |
REPS |
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Squat (Barbell) |
4 |
6-8 |
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Leg extension (Lever) |
4 |
8-12 |
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Straight-leg deadlift (Barbell) |
4 |
6-10 |
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Seated leg curl (Lever) |
4 |
10-12 |
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Military press (Barbell) |
3 |
10-12 |
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Lateral raises (Dumbbell) |
3 |
10-12 |
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Side raises (Dumbbell) |
3 |
10-12 |
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Rest Days 2, 4, 7 |
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