Workout Programs → 3-day Split Workout
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Summary

3 Workouts / 19 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

drtazmania tthrivi jchun642 bell1976 harishnair pandrus timstate pscholtes

Workout Program Description

This is a basic workout program that splits muscle groups into three days.

  • Workout 1 includes chest, triceps, and ab exercises.
  • Workout 2 includes back, biceps, and ab exercises. 
  • Workout 3 includes shoulder and leg exercises. 
Each workout should be performed 1 day per week. For best results, perform cardio on days you are not doing weight training.

 

Workouts

Description

Concentration on back and bicep movements. Also includes abdominals. Should be performed once a week.

Bb_wg_lat_pulldown Lat Pulldowns - Wide-Grip
3 sets: 10 reps, 10 reps, 10 reps
Pull the bar down in front of you, not behind the head. Do not arch your...
Bb_seated_cable_rows Seated Cable Rows
3 sets: 10 reps, 10 reps, 10 reps
Do not lean forward or backward in this exercise. It is very important that o...
Bb_hyperextensions Back Extensions
3 sets: 10 reps, 10 reps, 10 reps
Lie face down on a hyperextension bench, tucking your ankles securely under t...
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 EZ-Bar Curl
3 sets: 10 reps, 10 reps, 10 reps
Just like a normal barbell curl, but with an EZ Curl bar. Position your...
Bb_preacher_curl Preacher Curl
3 sets: 10 reps, 10 reps, 10 reps
Using a preacher curl bench and an EZ curl bar, make sure the seat is...
Bb_decline_crunch Crunch - Decline
3 sets: 20 reps, 20 reps, 20 reps
Using a decline bench, position yourself with your feet locked in at the...

What People are Saying

angelstar77

....

Great starter workout. You can always modify for specific needs but it gets you in a good routine.

Created 19 days ago by angelstar77

TreG

After a Month...

Well after a month of doing this work out each week. I have to say I will do it again. I had great results with it. I did add more cardio. That would be my only comment about this workout. It is very cardio poor.

Created 2 months ago by TreG

Rockshilman

Routine

No Squats or deadlifts...Not good. IMO these lifts are essential to any workout. You don't need 30 rep sets of crunches, do them slowly and really squeeze. If you are able to get out more than 15 done this way you are a superfreak. Do them on a swissball for more burn. Ditch the Cable crossovers alltogether, add in another set of flat bench and incline bench. Ditch the Tricep pushdowns and add in skullcrushers or close grip bench press. This workout has you hitting your hams 2x (Back extension and lying leg curls) Put your back extensions on your leg day and pair them with alternating weeks of Sumo Deadlift and goodmornings or SLDL. Ditch the leg extensions, do lunges or one legged squats instead, much nicer for the knees Shoulder press, side lat raise and shrugs can all be hit by Muscle Clean and press.

Created 3 months ago by Rockshilman

apexphy

split correctly allows rest

medley, if you do chest/back on one day, and then bis/tris on another, you've probably worked your arms two days (ie. bench press uses tris as well). If you do chest/tris and then bis/back, you've allowed your muscles time to rest and adapt.

Created 3 months ago by apexphy

nickbsd

Workout Routine

I have to say the workout is pretty good. I've been sticking to it for a month and so far so good. Thanks!

Created 5 months ago by nickbsd

medley

A couple of questions

Tried the chest and triceps workout for the first time today. I used to do chest/back and biceps/triceps on separate days. Can anyone explain why chest/triceps and back/biceps might be better? One question about this workout specifically is why are we going 20 reps for the cable crossovers? Thanks.

Created 6 months ago by medley

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