Free Workout Guides

3 Day Splits provide a hard workout for indiviudal muscle groups and also allow the body essential muscle repair time. Your muscles do not grow in the gym- They grow outside of it.

Day 1 - Monday Chest/Shoulders

Chest:

Flat Bench 4 sets
DB Incline 3 sets
DB Decline 3 sets
Flys Cable 3 sets

Shoulders:

DB Shoulder Press 3 sets
DB Lat Raises 3 sets

Day 2 - Wednesday Back

Back:

Deadlift 4 sets
Pullups 3 sets (after last set finish on pulldown)
Cable Row 3 sets
Barbell Bent Over Row 3 sets
DB pullover 3 sets
DB Lying Raise 3 sets
Barbell Shrugs 3 sets

Day 3 Friday Legs/Abs

Legs:

Squats 4 sets
Hamstring Curl 3 Sets
Leg Press 4 Sets
Leg Extensions 3 sets
Standing Calf Raise 3 sets

Abs:

Incline Crunchs 3 sets
Superman Hold 3 sets
Med ball Oblique Twists 3 sets