3-Day a Week Split: #5

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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