Workout Programs → 3-Day Split Mass Builder
The 3-Day Split Mass Builder program is one of many Gyminee workout programs. Sign up for a FREE Gyminee account and start tracking your progress towards this workout, or find another one that you like.

Summary

4 Workouts / 26 Exercises

4% Cardio / 96% Strength Training

Latest Exercisers

seanyboi2k6 seatonbc cfehnel jaas11

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 one of a split mass builder workout.

Bb_machine_bench_press Bench Press - Machine
3 sets: 8 reps, 8 reps, 8 reps
Every machine is slightly different but make sure that the seat height is at ...
Bb_butterfly Butterfly
3 sets: 8 reps, 8 reps, 8 reps
Also known as the Pec Deck Fly. Sit at the machine with your back flat on...
Bb_cable_crossover Cable Crossover
3 sets: 8 reps, 8 reps, 8 reps
Hold the stirrup cable attachments that are attached to a high pulley. Stand ...
P_thumb
by GreenPlastik
Seated Tricep Extension (Machine)
3 sets: 8 reps, 8 reps, 10 reps
Sit on seat. Grasp handles and place back of upper arms parellel on padding w...
Bb_tricep_pushdown_rope Tricep Pushdowns - Rope
3 sets: 8 reps, 8 reps, 8 reps
Same as the Tricep Pushdowns except with the rope attachment. At the bottom o...
You need a Flash plugin to view this player
 Tricep Kickbacks - Dumbbell
3 sets: 8 reps, 8 reps, 8 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the...
Bb_one_arm_tricep_extension Tricep Pushdowns - One Arm
3 sets: 8 reps, 8 reps, 8 reps
With your right hand, grasp a stirrup handle attached to the high-cable...

What People are Saying

cirin

Typical Routine

Not meaning any offense but you would see more results overall if you're training your lower body as much as your upper body. You're doing far less volume for your legs which comprise ~60% of the muscle in your body, by doing this you are lowering the potential amount of GH(Growth Hormone) that is created through the stimulation caused by working out. You might want to consider cutting it into a 4-day split where you're working legs 2 of those days to really maximize your rest and growth.

Created 11 months ago by cirin

Latest Users

SomeThing

SomeThing

Hana Rommel from United States

ledya

ledya

Ledya from Coral Gables, Florida (Bally Total Fitness)

bgleonard

bgleonard

Brad Leonard from United States

dlarouse

dlarouse

from BC (Life)

sbbrown78

sbbrown78

Scott Brown from Harvey, Louisiana (Manhattan Athletic Club)

taylonr

taylonr

Nate from Omaha, Nebraska (Lifetime Fitness)

seanyboi2k6

seanyboi2k6

sean savage from United Kingdom (weandal)

Rich Williams

Rich Williams

Rich Williams from West Hollywood, California