3 DAY SPLIT (IMPROVED)

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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Created By:

andrew_f20 on May 17, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Trapezius, Shoulders, Biceps, Forearms, Thighs, Calves, Abs, Chest, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	160 lbs.	12	60
Trapezius
Barbell Upright Rows	80 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	12	60
Trapezius
Dumbbell Shrugs	100 lbs.	12	60
Shoulders
Decline or Braced Dumbbell Row	25 lbs.	12	60
Biceps
Standing Barbell Curls	60 lbs.	12	60
Barbell Preacher Curls	50 lbs.	12	60
Seated Hammer Curls	50 lbs.	12	60
Forearms
Barbell Wrist Curls	30 lbs.	12	60
Barbell Reverse Wrist Curls	30 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	485 lbs.	12	60
Hack Squats	230 lbs.	12	60
Stiff-Legged Deadlifts	110 lbs.	12	60
Lying Leg Curls	110 lbs.	12	60
Hip Adduction Machine	100 lbs.	12	60
Hip Abduction Machine	100 lbs.	12	60
Calves
Standing Calf Raises	220 lbs.	12	60
Abs
Bench Knee Tucks	-	12	30
Calves
Seated Calf Raises	200 lbs.	12	60
	200 lbs.	12	60
Abs
Sit-Ups	-	12	30
Crunch Twists	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-

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