3 day split Workout
Going to the gym 6 days sometimes even 4 days per
week cannot only be tough on the body, but can become a major inconvenience.
The program itself calls for you to make it to
the gym 3 days a week for weight lifting sessions. On off days, you will still
have some light activity to further promote recovery and also calorie
expenditure.
Workout Schedule:
- Monday – Workout A
- Tuesday – Off
- Wednesday – Workout B
- Thursday – Off
- Friday – Workout C
- Saturday – Off
- Sunday – Off
Bench
Presses
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
6
set: perform body weight push ups to failure
Chin-ups/Pull-ups
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
6
set: perform body weight chin-ups to failure
Dumbell
flyes
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Bent
over rows
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Deadlift
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Workout B: Legs
Back
Squats/Front Squats
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
6
set: perform body weight squats to failure
Dumbbell
Lunges
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
6
set: perform body weight lunges to failure
Romanian
Deadlifts
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Calve
raise
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
6
set: perform body weight calve reise to failure
Deadlift
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Workout C: Arms and Shoulders
Dumbbell
Curls/Barbell curls
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Dips
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
6
set: perform body weight dips to failure
Military
Press
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
Dumbbell
Lateral Raise
1
set: perform a set of 6-8 reps using a weight where you can do no more than 8
reps
2
set: of 4-6 reps using a weight where you can do no more than 6 reps
3
set: of 2-4 reps using a weight where you can do no more than 4 reps
4
set: of 1-2 reps using a weight where you can do no more than 2 reps
5
set: drop the weight back down to a weight where you can perform no more than
8-12 reps
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