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Fun with 3 Day SplitsCreated by vinnig
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Workout Programs → Fun with 3 Day Splits
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Summary
3 Workouts / 26 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
3 Day split created for a friend.
Workouts
Description
Chest Push Day,Of a 3 day split Program. Works all push exercises generally Chest, Shoulders and Triceps.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Dumbbells, Inclined 3 sets: 12 reps, 10 reps, 10 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Cable Crossover 3 sets: 12 reps, 12 reps, 10 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Shoulder Press - Dumbbell, Seated 3 sets: 12 reps, 10 reps, 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Barbell Upright Row (Shoulder - Rear Head) 3 sets: 12 reps, 12 reps, 10 reps Start: Start holding a barbell acfross the front of your thighs with your feet shoulder-width apart and knees slightly bent. Your hands, should be about hip-width apart from regular uprgiht rows and ... |
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Bent over Lateral Raises 3 sets: 12 reps, 12 reps, 10 reps Start: Stand with your knees slightly bent. Holding a pair of dumbbells in front of you with your palms facing towards each other, bend forward from the hips , keeping your back flat and your head up... |
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Shrugs - Dumbbell 3 sets: 12 reps, 12 reps, 10 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Tricep Extension - Dumbbell, Lying 3 sets: 12 reps, 10 reps, 10 reps Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... |
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Tricep Pushdowns - Rope 3 sets: 12 reps, 12 reps, 10 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Hanging Leg Raise 3 sets: 12 reps, 10 reps, 10 reps Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w... |
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Bench Press - Barbell, Flat 3 sets: 12 reps, 10 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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