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3 Day Split With Abs and CardioCreated by kurttd
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Workout Programs → 3 Day Split With Abs and Cardio
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Summary
3 Workouts / 29 Exercises
4% Cardio / 96% Strength Training
Workout Program Description
3 Days of separate Muscle groups. All 3 days have Abs, Lower Back and Cardio. Excellent all around muscle and strength builder.
Workouts
CHEST-TRICEPS (3 DAY SPLIT WITH CARDIO)
Description
Part of a 3 Day Split with abs and cardio
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Crunch - Machine 4 sets: 50 reps, 40 reps, 30 reps, 20 reps This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... |
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Back Extensions 3 sets: 20 reps, 20 reps, 20 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Chest Press - Machine 4 sets: 10 reps, 10 reps, 10 reps, 10 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 4 sets: 10 reps, 10 reps, 10 reps, 10 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 4 sets: 10 reps, 10 reps, 10 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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Seated Triceps extensions (Machine) 4 sets: 10 reps, 10 reps, 10 reps, 10 reps |
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Tricep Pushdowns - Rope 4 sets: 10 reps, 10 reps, 10 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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Tricep Pushdowns - One Arm 4 sets: 10 reps, 10 reps, 10 reps, 10 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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Tricep Kickbacks - Dumbbell 4 sets: 10 reps, 10 reps, 10 reps, 10 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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Machine pull overs 4 sets: 12 reps, 12 reps, 12 reps, 12 reps |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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jesroe |
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jdackleyJared Ackley from Irvine, California (24 Hour Fitness) |
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