This workout is a 3 day split, which means that the body parts are split into 3 days and are continuously rotated. (for example: on day one will be chest and back, day two will be legs, and day three will be arms and shoulders. You start on Monday with day one, then Tuesday with day two, then Wednesday with day 3. Then on Thursday you will go back to day one, followed by day two on Friday. Then on Monday start with day three.) I suggest you start your first two weeks into this workout only going 3 days a week then go four days a week the 3rd week and finally start going 5 days a week on the 4th week. Form is “key” in this workout and make sure you have a partner to spot you. I also suggest that you keep your weights that you used in a notebook/journal just to keep track of your progress. In order to raise your weights used you must do two reps extra on your last set of the lift raising it only 5 to 10 pounds at a time pending on how you feel. Any questions about a lift then first look it up to save you some time if you cant find it just ask, that goes with any questions you have to ask. I have included my weight so you get the idea of how it should be done enjoy!!
DAY 1: chest and back
Chest:
• Flat bench: 5 sets of 16,14,12,10,8 reps
Weight: 165,175,185,195,205
• Incline bench: 5 sets of 16,14,12,10,8 reps
Weight: 165,175,185,195,205
• Flat dumbbell bench: 3 sets of 16,14,12 reps
Weight: 50,55,60
• Incline dumbbell bench: 3 sets of 16,14,12 reps
Weight: 50,55,60
Back:
• Lat Pull downs: 6 sets of 14,14,12,12,10,10 reps (alt. back to front each set)
Weight: 140,150,160
• Seated pulls: 3 sets of 14,12,10 reps
Weight: 190,200,210
• Dumbbell rows (aka. Lawn mower pulls): 3 sets of 14,12,10 reps on each side
Weight: 70,75,80
• Back extensions: 5 sets of 16,14,12,10,8 reps
Weight: 5,10,15,20,25 (dumbbells or plates)
• Pullovers: 3 sets of 14,12,10 reps
Weight: 30,35,40
DAY 2: legs
Legs:
• Leg press: 5 sets of 16,14,12,10,8 reps
Weight: 370,380,390,400,410
• Leg extensions: 4 sets of 14,12,10,8 reps(I do these one legged to keep my legs even)
Weight: 100,110,120,130
• Leg curls: 4 sets of 14,12,10,8 reps
Weight: 90, 100,110,120
• Walking lunges: 3 sets of 12,10,8 reps( one rep is counted as one lunge with each leg)
Weight: 25,30,35( holding 25 dumbbells in each hand)
• Calve raises: 4 sets of 16,14,12,10 reps
Weight: 60,70,80,90( this is on a machine)
DAY 3: arms and shoulders
Biceps:
• Preacher curls(inside): 3 sets of 14,12,10 reps
Weight: 30,35,40
• Preacher curls(outside): 3 sets of 14,12,10 reps
Weight: 30,35,40
• Concentration curls: 3 sets of 14,12,10 reps
Weight: 35,40,45
• Standing dumbbell curls: 3 sets of 14,12,10 reps
Weight: 35,40,45
• Seated incline curls: 3 sets of 14,12,10 reps
Weight: 30,35,40
Triceps:
• Dips: 4 sets of 16,14,12,10 reps
Weight: use body weight
• Kickbacks: 3 sets of 14,12,10 reps
Weight: 35,40,45
• Tri-cable pushdowns: 3 sets of 14,12,10 reps
Weight: 170,180,190
• Tricep extensions: 3 sets of 14,12,10 reps
Weight: 70,80,90
Shoulders:
• Side dumbbell raises: 3 sets of 14,12,10 reps
Weight: 25,30,35
• Arnold Raises seated(frontal raises all the way up): 3 sets of 14,12,10 reps
Weight: 25,30,35
• Lying dumbbell raises: 3 sets of 14,12,10 reps
Weight: 15,20,25
• Seated press: 3 sets of 14,12,10 reps
Weight: 55,60,65 |
