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3-day split workout (+ core training)Created by jopes28
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Summary
3 Workouts / 20 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is an alternative 3-day split workout to the ones out already out there. The emphasis of this program is that it also develops your core. For maximum use of this program, replace benches with a balance ball. There are 15 reps in each exercise as this program emphasizes also on muscle endurance thereby producing leaner (not bulkier) muscles.
Workouts
Description
Workout for the upper, middle, lower back and biceps
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Straight-Arm Pulldown 3 sets: 15 reps, 15 reps, 15 reps Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists... |
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One-Arm Dumbbell Row 3 sets: 15 reps, 15 reps, 15 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Romanian Deadlift 3 sets: 15 reps, 15 reps, 15 reps Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical... |
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Dumbbell Curl - Incline 3 sets: 15 reps, 15 reps, 15 reps Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal... |
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Adobe Flash player is required.
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Concentration Curl 3 sets: 15 reps, 15 reps, 15 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Spiderman Walk 3 sets: 15 reps, 15 reps, 15 reps Start in a push up position. Try and raise your knee to your side and touch your elbow. Slowly return to the starting position and repeat with other side. Exercise description and photo by Michael Die... |
Latest Users
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proragaChance Harrington from Toronto, Ontario (Pure Fitness) |
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rgourley |
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ss82803 |
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fsoutionsSteve Smith from Cary, Illinois (XSport Fitness) |
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111Trishafrom United States |
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jopes28Joseph Alvarico from Antioch, California (In-shape) |
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skthakkarfrom United States |
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