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)

Click Here For Your Free All Natural Bodybuilding Magazine
Full of useful information, exercise tips, diet tips and inspiration for us all,
also you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Sign up free by sending an e-mail to
nobsbb@aol.com

© 2007 AllNaturalBodybuilding.com