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3 Day Split Routine Workout

A  3-split program for a Intermediate Bodybuilder.

A 3-split program is excelent for a bodybuilder who wants to train 3-4 times per week

Day 1: Cheast, biceps, triceps, abs.  Day 2: Quads, Hams, calves.   

Day 3: Back, shoulders, abs.

Day 1

Exercise

Bench Press *

Incline Dumbbell Press

Cable Crossover

Seated alternate Dumbbel Curls

Standing EZ-Bar Curl

French Press

Rope Pushdowns

Basic Crunches

Hanging Knee Raise (twist)

 

Sets

4

3

3

3

3

3

3

3

3

Reps

12, 10, 8, 12

8-10

10-12

8-10

8-10

10

10

15-20

15-20

 

 

Day 2

Exercise

Standing single Leg Curl

Squats *

Leg Presses

Leg Extension

Lying Leg Curls

Standing Calf Raises

Seated Calf Raises

Sets

3

4

3

3

4

3

3

Reps

10

12, 10, 8, 12

8-10

10

10

15-20

15

 

 

Day 3

Exercise

Front Pull-Down

T-bar Rows

Seated Cable Row

Behind the neck Presses

Barbell military Presses

Rear-delt machine flyes

Dumbbel Shrugs

Basic Crunches

Ab Machine

 

Sets

4

3

3

4

3

3

2

3

3

Reps

10

10

10

10

8-10

10

10

15-20

15-20

 

* (One warm-up)

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