Workout Programs → Three Day Split Mass Builder
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Summary

2 Workouts / 19 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

This mass building program consists of three routines working on Chest and Triceps on Day 1, Back and Biceps on Day 2, and Legs on Day 3. The majority of the exercises are performed as 3 sets of 8 reps. Increase the weight after you can comfortably and safely do 3 sets of 12. Increase the weight and return to 3 sets of 8. Rinse and repeat. Add 35 minutes days of cardio on two off days or after two lift days if you're up to it.

Workouts

Description

Day three of a split mass builder workout.

Bb_leg_press Leg Press
3 sets: 8 reps, 8 reps, 8 reps
Sitting on a leg press machine, position your feet together against the...
Bb_seated_leg_curl Leg Curls - Seated
3 sets: 8 reps, 8 reps, 8 reps
Follow the directions on the seated leg curl machine. Exercise description b...
Bb_leg_extensions Leg Extensions
3 sets: 8 reps, 8 reps, 8 reps
Using a leg extension machine, sit in the seat and hook your feet under the p...
Bb_hack_squat Hack Squat
3 sets: 8 reps, 8 reps, 10 reps
Lie face up on a hack squat machine with shoulders against pad. Place feet...
Bb_thigh_abductor Thigh Abductor
3 sets: 20 reps, 20 reps, 20 reps
The outer thighs are tough to work effectively, and the abductor machine is a...
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by GreenPlastik
Thigh Adductor
3 sets: 20 reps, 20 reps, 20 reps
Sit in machine with heels on bars. Pull in on lever to position legs apart...
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 Calf Raise - Dumbbell, Standing
3 sets: 20 reps, 20 reps, 20 reps
Place a wooden block or something similar on the ground that is at least 2 - ...
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 Crunch - Exercise Ball
3 sets: 20 reps, 20 reps, 20 reps
Sit on top of an exercise ball with your feet placed firmly on the floor...
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by GreenPlastik
Torso Rotation
3 sets: 20 reps, 20 reps, 20 reps
Adjust range of motion setting on machine to one side. Sit with legs against ...

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