3-Day a Week Split: #1

3-Day a Week Split: #1

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AWESOME FOUR DAY SPLIT SERIES!

Go to: THE SPLIT!

Go to: COMMENTS & TIPS

Go to: PRINTABLE WORKOUT LOG

THE SPLIT!
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**THE SPLIT!**
Workout	Muscle Groups	Total Sets
1	Chest / Biceps	9 / 6
2	Back, Triceps, Traps	10 / 7
3	Legs, Shoulders	11 / 6

**THE WORKOUTS!**
*Workout #1 - Chest, Biceps*
Exercise	Sets / Reps	Target
Flat Dumbbell Press	3 / 6-10	Lower Chest / Strength
Incline Dumbbell Press	3 / 6-10	Upper Chest
Cable Crossovers	3 / 8-12	Lower Chest
EZ Bar Barbell Curls	3 / 8-12	Overall Biceps Mass
Cable Concentration Curls	3 / 8-12	Biceps Peak
*Workout #2 - Back, Triceps, Traps*
Exercise	Sets / Reps	Target
Deadlifts	4 / 6-10	Overall Mass / Strength
Wide-Grip Chin-Ups	3 / Failure, Preference	Lat Width
Bent-Over Rows	3 / 6-10	Lower Back Development
Skull Crushers	4 / 6-12	Overall Mass
Triceps Bar Dips	3 / Failure, Preference	All Three Heads
*Workout #3 - Legs, Shoulders*
Exercise	Sets / Reps	Target
Squats	5 / 6-10	Lower Thigh Development / Strength
Lying Leg Curls	3 / 6-12	Hamstrings
Standing Calf Raises	3 / 8-15	Gastrocnemius Muscles
Seated Dumbbell (Military) Press	4 / 6-12	Anterior (Front) Deltoid Head
Dumbbell Side Lateral Raises	2 / 8-12	Medial (Side) Deltoid Head

COMMENTS & TIPS
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Perfect for those in need of a good workout program but not able to dedicate four of five days a week to it. As always, train with a training partner if at all possible for safety. This is especially important for compound lifts such as bench presses and squats. For helpful info on dieting, check out our nutrition database.

PRINTABLE WORKOUT LOG
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If you are looking for a printable log of this workout, click HERE.

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Critical Bench Program
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