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3-Day a Week Split: #5


BodybuildingPro.com Training Article Database Training Splits 3-Day a week Training Splits 3-Day a Week Split: #5



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THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Back / Chest / Biceps 6 / 9 / 6
2 Legs / Abs 16 / 4
3 Shoulders / Triceps / Forearms 9 / 6 / 4


Workout
Workout #1 - Back / Chest / Biceps
Exercise Sets / Reps Target
Lat Pulldowns 3 / 6-10 Lat Development
Deadlifts 3 / 6-10 Overall Mass / Strength
Flat Dumbbell Flies 3 / 6-10 Middle Chest
Decline Bench Press 3 / 6-10 Outer Chest
Incline Machine Press 3 / 6-10 Upper Chest
Standing Barbell Curls 3 / 6-10 Overall Biceps Mass
Narrow-Grip Preacher Curls 3 / 6-10 Outer Biceps
Workout #2 - Legs / Abs
Exercise Sets / Reps Target
Hack Squats 4 / 6-10 Outer Thigh Development
Lunges 4 / 6-10 Inner Thigh Development / Hamstrings
Standing Calf Raises 4 / 6-10 Gastrocnemius Muscles
Lying Leg Curls 4 / 6-10 Hamstrings
Crunches 4 / Failure, Preference Lower Abs
Workout #3 - Shoulders / Triceps / Forearms
Exercise Sets / Reps Target
Side Dumbbell Raises 3 / 6-12 Medial (Side) Deltoid Head
Rear Macine Raises 3 / 6-12 Posterior (Rear) Deltoid Head
Bench Dips 3 / 6-12 Triceps Medial Head
Dumbbell Kickbacks 3 / 6-12 Triceps Outer Head
Hammer Curls 4 / 6-12 Upper Forearms / Wrist Extensor Muscles


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Matt Canning
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