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3-Day a Week Split: #4


BodybuildingPro.com Training Article Database Training Splits 3-Day a week Training Splits 3-Day a Week Split: #4



AWESOME THREE DAY SPLIT SERIES!

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THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Chest / Forearms / Abs / Shoulders 8 / 4 / 4 / 6
2 Back / Biceps / Triceps 8 / 6 / 6
3 Legs 12


Workout
Workout #1 - Chest / Forearms / Abs / Shoulders
Exercise Sets / Reps Target
Incline Bench Press 4 / 6-12 Upper Chest
Machine Flies (Pec - Deck) or Dumbbell Flies 4 / 6-12 Middle Chest
Upper Forearms / Wrist Extensor Muscles 4 / 6-12 Hammer Curls
Crunches 4 / Failure, Preference Lower Abs
Anterior (Front) Deltoid Head 3 / 6-12 Machine Barbell Press
Medial (Side) Deltoid Head 3 / 6-12 Incline Dumbbell Raises
Workout #2 - Back / Biceps / Triceps
Exercise Sets / Reps Target
Upper Back and Lat Thickness 3 / 6-10 Barbell Bent-Over Rows
Deadlifts 5 / 6-12 Overall Mass / Strength
Incline Curls 3 / 6-10 Biceps Length and Lower Thickness
Dumbbell Concentration Curls 3 / 6-10 Biceps Peak
Skull Crushers 3 / 6-12 Overall Mass
One-Arm Cable Pressdowns 3 / 6-12 Triceps Outer Head
Workout #3 - Legs
Exercise Sets / Reps Target
Lunges 4 / 6-10 Inner Thigh Development / Hamstrings
Squat or Leg Press Movements 4 / 6-10 Outer Thigh Development
Standing Calf Raises 4 / 6-10 Gastrocnemius Muscles


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Matt Canning
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