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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Created By:

Scorset on September 24, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Abs, Biceps, Triceps

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	60
	-	15	60
	-	15	60
Barbell Bench Press	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Pec Deck Flyes	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Dumbbell Flyes	35 lbs.	15	60
	35 lbs.	15	60
Cable Crossovers	45 lbs.	15	60
	45 lbs.	15	60
Back
Wide-Grip Front Pulldowns	85 lbs.	15	60
	85 lbs.	15	60
	85 lbs.	15	60
Machine Seated Rows	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Pull Ups	-	15	60
	-	15	60
	-	15	60
Dumbbell Row	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Dumbbell Plank Row	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Abs
Hanging Leg Raises	-	12	30
	-	12	30
Bicycle Crunches	-	100	30
	-	100	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Machine Preacher Curls	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
EZ Curl Bar Curls	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Incline Dumbbell Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Rope Extensions	42 lbs.	15	60
	42 lbs.	15	60
	42 lbs.	15	60
Close-Grip Bench Press	95 lbs.	15	60
	95 lbs.	15	60
	95 lbs.	15	60
Abs
Sit-Ups	-	30	30
	-	30	30
Leg Raises	-	16	30
	-	16	30
Bridge (Plank)	-	100	30
	-	100	30

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