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3 Days/Week Split Program, Medium Volume
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday |
Wednesday |
Friday |
| Legs, Abs |
Chest, Shoulders, Triceps |
Back, Biceps, Forearms |
| BB Squat |
3 x 8-12 |
Incline Bench BB Press |
3 x 8-12 |
BB Deadlift |
2 x 8-12 |
| DB Walking Lunges |
2 x 10-15 |
Flat Bench DB Press |
2 x 8-12 |
BB Bent Row |
3 x 8-12 |
| Lying Leg Curls |
2 x 10-15 |
Incline Bench DB Flies |
2 x 10-15 |
Pullups |
2 x Failure |
| Leg Press |
2 x 10-15 |
Shoulder DB Press |
2 x 8-12 |
DB Pullover |
2 x 8-12 |
| Stading Calf Raises |
2 x 10-15 |
Upright EZ Row |
2 x 8-12 |
BB Curl |
2 x 8-12 |
| Sitting Calf Raises |
2 x 10-15 |
Side DB Raises |
2 x 10-15 |
Incline Bench DB Curl |
2 x 8-12 |
| Ab Crunches |
2 x 20-30 |
EZ Skullcrushers |
2 x 8-12 |
BB Wrist Curl |
2 x 15-20 |
| Leg Raises |
2 x 20-25 |
Overhead DB Extension |
2 x 8-12 |
BB Wrist Extension |
2 x 15-20 |
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