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  • 3 Day Split Workout Small

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    Rajamohan
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    The document outlines a 3-day split workout routine that focuses on different muscle groups each day. Day 1 targets chest and shoulders with exercises like bench press, incline press, flyes, and shoulder raises. Day 2 focuses on biceps and triceps with curls, kickbacks, and pushdowns. Day 3 works legs and abs with squats, lunges, leg curls, and various core exercises, along with back exercises like rows and extensions. Each exercise lists sets, reps, and rest periods.

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    The document outlines a 3-day split workout routine that focuses on different muscle groups each day. Day 1 targets chest and shoulders with exercises like bench press, incline press, flyes, and shoulder raises. Day 2 focuses on biceps and triceps with curls, kickbacks, and pushdowns. Day 3 works legs and abs with squats, lunges, leg curls, and various core exercises, along with back exercises like rows and extensions. Each exercise lists sets, reps, and rest periods.

    Copyright:

    © All Rights Reserved
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
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    28 visualizzazioni1 pagina

    3 Day Split Workout Small

    Caricato da

    Rajamohan
    The document outlines a 3-day split workout routine that focuses on different muscle groups each day. Day 1 targets chest and shoulders with exercises like bench press, incline press, flyes, and shoulder raises. Day 2 focuses on biceps and triceps with curls, kickbacks, and pushdowns. Day 3 works legs and abs with squats, lunges, leg curls, and various core exercises, along with back exercises like rows and extensions. Each exercise lists sets, reps, and rest periods.

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    © All Rights Reserved
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    3-Day Split Work Out

    Day-1 (Mon, Thurs)


    Chest and
    Shoulders
    Exercise Sets Reps Rest
    Chest
    Barbell bench press 3 10-12 1min
    Incline bench press 3 10-12 1min
    Dumbbell incline press 3 10-12 1min
    Dumbbell flyes 3 10-12 1min
    Shoulders
    Machine lateral raise 3 10-12 1min
    Dumbbell overhead press 3 10-12 1min
    Smith machine upright row 3 10-12 1min

    Day-2 (Tues, Fri)


    Biceps and
    Triceps
    Exercise Sets Reps Rest
    Biceps
    Barbell curls 3 10-12 1min
    Alternate dumbbell curls 3 10-12 1min
    Seated hammer curls 3 10-12 1min
    Preacher curls 3 10-12 1min
    Triceps
    Triceps cable pushdowns 3 10-12 1min
    Dumbbell kickbacks 3 10-12 1min
    Lying triceps extension 3 10-12 1min

    Day-3 (Wed, Sat)


    Legs and Abs
    Exercise Sets Reps Rest
    Legs
    Barbell squats 3 10-12 1min
    Leg extension 3 10-12 1min
    Dumbbell lunges 3 10-12 1min
    Lying leg curls 3 10-12 1min
    Still-leg dead-lifts 3 10-12 1min
    Barbell standing calf raise 3 10-12 1min
    Seated calf raise 3 10-12 1min
    Abs
    Crunch 4 20-25 1min
    Oblique crunch 3 20-25 1min
    Leg lifts 3 20-25 30secs.
    Barbell Rows 4 10-12 1min
    Back One arm bent over row 4 10-12 1min
    Extensions 4 10-12 1min

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