3 DAY SPLIT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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 Unrated
Created By:
andrew_f20 on April 02, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Trapezius, Shoulders, Biceps, Forearms, Chest, Triceps, Thighs, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Lat Pulldown with Neutral Grip160 lbs.1260
Trapezius
Barbell Upright Rows80 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.1260
Trapezius
Dumbbell Shrugs100 lbs.1260
Shoulders
Decline or Braced Dumbbell Row25 lbs.1260
Biceps
Standing Barbell Curls50 lbs.1260
Barbell Preacher Curls40 lbs.1260
Seated Hammer Curls40 lbs.1260
Forearms
Barbell Wrist Curls30 lbs.1260
Barbell Reverse Wrist Curls30 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press165 lbs.1260
Incline Barbell Press135 lbs.1260
Decline Barbell Press175 lbs.1260
Shoulders
Seated Barbell Front Press95 lbs.1260
Triceps
Lying Triceps Extensions50 lbs.1260
50 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-

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