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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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Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
