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Compound 3 Day Split - Full Body with Free Weights only

Created by jndavies

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Tagged as: 3 day split, full body, and 3-day

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Summary

3 Workouts / 16 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

Concentrating on compound exercises and the basics like presses and squats, this program is designed to be usable even if you just have a bench, barbells and dumbbells. No machines required.



Add your own cardio sessions to taste.

Workouts

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Bench Press - Barbell, Inclined
4 sets: 10 reps, 10 reps, 10 reps, 10 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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Bench Press - Barbell, Flat
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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Flyes - Dumbbell, Inclined Bench
Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com

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Tricep Extension - EZ-Bar, Seated, Overhead
Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Low...

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Bench Dips
Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh...


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What People are Saying

kel1990

Free Weights

I subscribed to this workout because I enjoy doing free weights because it helps me get toned.

Created over 5 years ago by kel1990

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