Good 3 day split workout routine

Below is a 3 day split workout. This routine exercises your entire body with two days rest.

 

 

Day 1

Muscles Trained: chest, back

EXERCISE

SETS

REPS

Bench press (Barbell)

3

6-10

Incline bench press (dumbbell)

3

6-10

Standing flies (Cable)

2

6-10

Bent-over row (Barbell)

3

6-10

Seated row (Cable)

3

8-10

Front pulldown (Cable) 3 6-10
Close grip pulldown (Cable) 3 6-10

Day 3

Muscles Trained: biceps, triceps, calves

EXERCISE

SETS

REPS

Bicep curl (EZ-bar)

3

6-10

Bicep curl (dumbbell)

2

6-10

Concentration curl (dumbbell)

2

6-10

Lying triceps extension (EZ-bar)

3

6-10

Tricep extension (dumbbell) 3 6-10
Seated calf extension 3 10-15
45-degree calf press 3 10-15

Day 5

Muscles Trained: legs, shoulders

EXERCISE

SETS

REPS

Squat (Barbell)

4

6-8

Leg extension (Lever)

4

8-12

Straight-leg deadlift (Barbell)

4

6-10

Seated leg curl (Lever)

4

10-12

Military press (Barbell)

3

10-12

Lateral raises (Dumbbell)

3

10-12

Side raises (Dumbbell)

3

10-12

Rest

Days 2, 4, 7

 

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