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GeekFit 3-Day SplitCreated by mrxinu
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Workout Programs → GeekFit 3-Day Split
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Summary
3 Workouts / 29 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
A 3-day split of weight lifting using the weights and machines available at a typical Bally fitness center. Of course, this will work at any reasonably-equipped gym.
Workouts
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Bench Press - Barbell, Flat 3 sets: 10 reps, 8 reps, 6 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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Seated Cable Rows 3 sets: 10 reps, 10 reps, 10 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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Bench Press - Dumbbells, Inclined 3 sets: 10 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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Lat Pulldowns - Wide-Grip 3 sets: 10 reps, 10 reps, 10 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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Chest Press - Machine 3 sets: 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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One-Arm Dumbbell Row 3 sets: 10 reps, 10 reps, 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Butterfly 3 sets: 12 reps, 12 reps, 12 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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Leg Pull-In 3 sets: 20 reps, 20 reps, 20 reps Work the lower abs. Lie on the floor with your hands under your butt, your palms down, and your legs extended. Bend your knees and pull your upper thighs into your midsection. Return to the starting p... |
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Crunch - Exercise Ball 3 sets: 12 reps, 12 reps, 12 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
Latest Users
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bohdelJeanne W. from Arlington, Virginia |
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pmarr |
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joe7487from United States |
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aroberts7031Alison Johnson from Huntsville, Alabama |
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betsyriley |
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alisaan |
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bela23from Canada |
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spidermanfanTerry C from Erie, Pennsylvania (BestFitness) |
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