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3-Day a Week Split: #3


BodybuildingPro.com Training Article Database Training Splits 3-Day a week Training Splits 3-Day a Week Split: #3



AWESOME THREE DAY SPLIT SERIES!

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THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Chest / Triceps / Biceps 7 / 6 / 6
2 Legs / Abs / Forearms 12 / 4 / 4
3 Back / Shoulders 9 / 6


Workout
Workout #1 - Chest / Biceps / Triceps
Exercise Sets / Reps Target
Cable Crossovers 2 / 8-12 Lower Chest
Flat Bench Press 3 / 6-12
Flat Dumbbell Flies 2 / 8-12 Middle Chest
Biceps Peak 3 / 6-12 Dumbbell Concentration Curls
Outer Biceps 3 / 6-12 Narrow-Grip Preacher Curls
Triceps Outer Head 2 / 6-12 Rope Pushdowns
Flat-Bench Barbell Extensions 2 / 6-12 Triceps Inner Head
Standing Triceps Presses 2 / 6-12 Overall Mass
Workout #2 - Legs / Abs / Forearms
Exercise Sets / Reps Target
Leg Extensions 3 / 6-12 Lower Thigh Development
Lunges 3 / 6-12 Inner Thigh Development / Hamstrings
Hack Squats 3 / 6-12 Front Sweep of Thighs
Leg Press Calf Raises 3 / 6-12 Gastrocnemius Muscles
Crunches 4 / Preference, Failure Lower Abs
Reverse Curls with a Barbell 4 / 6-12 Upper Forearms / Wrist Extensor Muscles
Workout #3 - Back / Shoulders
Exercise Sets / Reps Target
Seated Cable Rows 3 / 6-12 Lat Development
Close-Grip Chin-Ups 3 / 6-12 Lower Lat Development
T-Bar Rows 3 / 6-12 Middle Back Thickness / Outer Back Development
Rear Dumbbell Raises 3 / 6-12 Posterior (Rear) Deltoid Head
Barbell (Military) Press 3 / 6-12 Anterior (Front) Deltoid Head


COMMENTS & TIPS
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Matt Canning
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