Sunday, 18 September 2011

3 Day Muscle Building Split Workout


The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.
Work the Abs on a Monday and/or Friday if desired.


Daily Workout Schedule:

Day 1 - Chest & Biceps
Chest
ExerciseSetsReps
Incline Smith Machine Press410
Flat Bench Barbell Press410
Chest Dips310
Pec Dec312
Biceps
ExerciseSetsReps
EZ Bar Curls38-10
Concentration Curls310
Reverse Barbell Curls312
Workout Notes:
Use 3-1-3 timing on Incline Smith Machine Press
Tuesday - Rest Day
Day 2 - Legs & Shoulders
Legs
ExerciseSetsReps
Squat510
Leg Press410-12
Stiff Leg Deadlifts48-10
Seated Calf Raise38-10
Standing Calf Raise312-15
Shoulders
ExerciseSetsReps
Dumbbell Shoulder Press48-10
Seated Dumbbell Lateral Raise310
Rear Delt Machine310
Dumbbell Shrugs410-12
Workout Notes:
Try some deep squats with 3-2 rep timing (use lighter weight) for some variation
Use a drop set on the leg press machine to give the quads a shock
If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes
Use 3-1-3 rep timing on the seated lat raises
Thursday - Rest Day
Day 3 - Back & Triceps
Back
ExerciseSetsReps
Wide Grip Pullups48-12
Lat Pull Downs410
One Arm Dumbbell Row410
T-Bar Rows410
Triceps
ExerciseSetsReps
Lying Tricep Extension310
Rope Pulldowns312
Reverse Single Arm Extension312
Workout Notes:
3-1-3 rep timing on Lat pulldown machine
Weekend - Rest

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