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3-Day Split for Muscle Strength and SizeCreated by knochnkopf
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Workout Programs → 3-Day Split for Muscle Strength and Size
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Summary
3 Workouts / 24 Exercises
5% Cardio / 95% Strength Training
Latest Exercisers
Workout Program Description
This routine utilizes antagonistic muscle groups (chest / back, triceps / biceps, etc) to give a good full-body workout over the course of 3 days. On the off days, focus on cardio with compound movements (x-country skiing, cross-trainer machine, etc). Don't expect to be losing weight while on this program. You will likely gain weight, but a majority of it should be lean mass, as long as your nutrition is in-line with your daily caloric needs. I begin each day with ab...
Workouts
Strength and Size Day 1 - Chest and Back
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Bench Press - Barbell, Inclined 2 sets: 6 reps, 6 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Flyes - Cable, Inclined Bench 1 set: 6 reps This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a... |
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Seated Cable Rows 6 sets: 8 reps, 8 reps, 6 reps, 6 reps, 4 reps, 4 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Lat Pulldowns - Wide-Grip 4 sets: 6 reps, 6 reps, 4 reps, 4 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Elliptical Machine 00:20:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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Bench Press - Barbell, Flat 6 sets: 8 reps, 8 reps, 6 reps, 6 reps, 4 reps, 4 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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Cable Crossover 2 sets: 6 reps, 4 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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