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3 Day Split Size Workout Plan

This 3 day split workout program divides the body into different muscle groups to be worked each day, with day 1 focusing on chest and triceps, day 2 on back and biceps, and day 3 on shoulders and legs. Each day includes 4 exercises for the main muscle groups with 3-4 sets of 8-12 reps, as well as 2-3 supporting exercises with a similar set and rep scheme, and is meant to be done 1-2 times per week with warm up sets.

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1K views2 pages

3 Day Split Size Workout Plan

This 3 day split workout program divides the body into different muscle groups to be worked each day, with day 1 focusing on chest and triceps, day 2 on back and biceps, and day 3 on shoulders and legs. Each day includes 4 exercises for the main muscle groups with 3-4 sets of 8-12 reps, as well as 2-3 supporting exercises with a similar set and rep scheme, and is meant to be done 1-2 times per week with warm up sets.

Uploaded by

Roisin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

3 Day Split Size Program

Perform 1 or 2 warm-up sets of each exercise for 12-15 reps.


Day 1 Chest & Triceps
Exercise
Bench Press
Incline DB
Press
Cable
crossover
Push ups

Sets
4
3

Reps
8,6,6,4
8,6,4

Tempo

Weight

8,6,4

Failure

Exercise
Push downs
Kickbacks
Pull downs

Sets
3
3
3

Reps
8,6,4
8,6,4
8,6,4

Tempo

Weight

Day2 Back & Biceps


Exercise
Pull-ups
Pull downs
Seated row
Straight arm
pull

Sets
4
3
3
3

Reps
8,8,8,8
8,6,4
8,6,4
8,6,4

Tempo

Weight

Exercise
Bar curl
DB Hammer
Pressure
Curl

Sets
3
3
3

Reps
8,6,4
8,6,4
8,6,4

Tempo

Weight

Tempo

Weight

Tempo

Weight

Day3 Shoulders & Legs


Exercise
Shoulder
Press
Upright row
Lateral rise
Reverse fly

Sets
3

Reps
8,6,6,4

3
3
3

8,6,4
8,6,4
8,6,4

Exercise
Leg Press
Leg Curl
Leg Ext
Squats

Sets
4
3
3
2

Reps
8,6,6,4
8,6,4
8,6,4
12

3 Day Split Size Program Perform 1 or 2 warm-up sets of each exercise for 12-15 reps. Day 1 Chest & Triceps Exercise Sets Rep

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