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3-Day Split Mass BuilderCreated by GreenPlastik
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Workout Programs → 3-Day Split Mass Builder
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Summary
4 Workouts / 26 Exercises
4% Cardio / 96% Strength Training
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Workout Program Description
This mass building program consists of three routines working on Chest and Triceps on Day 1, Back and Biceps on Day 2, and Legs on Day 3. The majority of the exercises are performed as 3 sets of 8 reps. Increase the weight after you can comfortably and safely do 3 sets of 12. Increase the weight and return to 3 sets of 8. Rinse and repeat. Add 35 minutes days of cardio on two off days or after two lift days if you're up to it.
Workouts
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Chest Press - Machine 3 sets: 8 reps, 8 reps, 8 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Butterfly 3 sets: 8 reps, 8 reps, 8 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Cable Crossover 3 sets: 8 reps, 8 reps, 8 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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Seated Tricep Extension (Machine) 3 sets: 8 reps, 8 reps, 10 reps Sit on seat. Grasp handles and place back of upper arms parellel on padding with elbows approximately in line with the lever's fulcrum. Push lever down until arm is fully extended. Return and repeat. ... |
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Tricep Pushdowns - Rope 3 sets: 8 reps, 8 reps, 8 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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Tricep Kickbacks - Dumbbell 3 sets: 8 reps, 8 reps, 8 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Tricep Pushdowns - One Arm 3 sets: 8 reps, 8 reps, 8 reps With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ... |
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