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Exhale On Contraction of Focused Muscle, Inhale On Extension..

This document outlines a 3 day full body workout split with exercises targeting different muscle groups each day. Day 1 focuses on chest, back, and abs. Day 2 targets shoulders, legs, and abs. Day 3 works arms and abs. Each muscle group lists 5 exercises to perform with reps and sets noted. The workout concludes with ab exercises each day.

Uploaded by

Maruf Ahmed
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© Attribution Non-Commercial (BY-NC)
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62 views9 pages

Exhale On Contraction of Focused Muscle, Inhale On Extension..

This document outlines a 3 day full body workout split with exercises targeting different muscle groups each day. Day 1 focuses on chest, back, and abs. Day 2 targets shoulders, legs, and abs. Day 3 works arms and abs. Each muscle group lists 5 exercises to perform with reps and sets noted. The workout concludes with ab exercises each day.

Uploaded by

Maruf Ahmed
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exhale on contraction of focused muscle, inhale on extension...

Day 1 Day 2 Day 3 Arms + Abs Shoulders + Legs + Abs Chest + Back + Abs

Day 1
Chest

1 . Push-ups a. Inclined x 2 b. Flat x 2 c. Declined x 2 2. Chest Dips (torso leaning forward, elbows ared out) x 3 3. Dumbbell Bench Press a. Inclined x 2 b. Flat x 2 c. Declined x 2 4. Dumbbell Flyes a. Flat x 2 b. Declined x 2 5. Bent-Arm Dumbbell Pullover x 2

Back
Lats

1. Pullups x 3 2. Chin-ups x 2 3. Wide-Grip Lat Pulldown x 3 4. Wide-Grip Pulldown Behind the Neck x 3 5. V-Bar Pulldown x 3

Middle Back

1. Rowing x 4 mins 2. Seated Cable Rows x 4 3. One-Arm Dumbbell Row x 4

Lower back

1. Hyperextensions with Weight (alternatively w/o hyperextensions bench) x 5 2. Barbell Deadlift x 3

Abs
1. Crunch/Oblique Crunch x 5 2. Leg Raise x 3

Day 2
Shoulders
Deltoids

1. Front Dumbbell Raise x 2 2. Side Lateral Raise x 2 3. Arnold Dumbbell Press x 2 4. Dumbbell Shoulder Press x 3 5. Seated Bent-Over Rear Delt raise x 3

Traps

1. Dumbbell Shrug x 3

Neck

1. Plate Neck Resistance a. Lying Face Down x 3 b. Lying Face Up x 3

Legs
Glutes

Quads

Hamstrings

Calves

Abs
1. Crunch/Oblique Crunch x 5 2. Leg Raise x 3

Day 3
Arms
Biceps

1. Dumbbell Alternate Bicep Curls x 2 2. Barbell Curls (alternatively with bar and cable) b. Wide Grip x 2 c. Close Grip x 2 3. Concentric Curls x 2 4. Alternate Hammer Curls x 2

Triceps

1. Bench Dips x 3 2. Tricep Dips (torso upright, elbows close) x 3 3. Triceps Pushdown - Rope/V-Bar Attachment x 2 4. Kneeling Cable Triceps Extension (alternatively w/o kneeling) x 2 5. Tricep Dumbbell Kickback x 2

Forearms

1. Standing Palms-Up Barbell Behind The Back Wrist Curl x 2 2. Palms-Down Dumbbell Wrist Curl Over A Bench x 2 3. Palms-Up Dumbbell Wrist Curl Over A Bench x 2

Abs
1. Crunch/Oblique Crunch x 5 2. Leg Raise x 3

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