3 Day Split Training Routine
Designed for those who want to gain tone and shape
Monday; Chest & Biceps
Wednesday; Back & Triceps
Friday; Legs & Shoulders
I would suggest that you set your programme out as
follows;
4-5 Exercises per body part
2-3 Sets per exercise
Set 1 x 10 reps
Set 2 x 8 reps
Set 3 x 6 - 4 reps
Make sure that you keep the weight to one that you can
handle without cheating. Keep a full strict movement. Try not to rest too long
between sets and remember that you are in the gym to make progress not to
socialise.
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Monday;
Chest; Biceps;
Flat Bench
Press Preacher Curls
Incline Bench
Press Seated Dumbbell Curls
Decline Bench
Press 21`s
Pullovers or
Dips Standing Barbell Curls
Peck Deck or
Crossovers One Arm Cable Concentration
Curls
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Wednesday;
Back;
Triceps;
Wide Grip Behind Neck
Pulldowns Close Grip Pushdowns
Medium Grip Front
Pulldowns Wide Grip Pushdowns
Base Pully
Rows Reverse Grip Flat Bench
Press
Dumbbell Rows or
Deadlifts Close Grip Flat Bench Press
Wide Grip Behind Neck
Chins Single Cable Kickbacks
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Friday;
Legs;
Shoulders;
Double Leg
Extensions Side Lateral Raises
Leg
Press
Front Lateral Raises
Hack
Squats Bent Over
Flies
Squats
Behind Neck Seated Barbell Press
Double Leg
Curls Shrugs or
Upright Rows
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Abdominals;
4 x Sets of 25 reps of
Crunches
5 Minutes of twists on the
edge of a bench with a broom handle behind your neck. Place your feet flat on
the floor, and make sure you twist all the way round as far as you can. Keep a
strict upright position and your lower section of the body fixed to the bench.
Only movement is in the upper part of the body. Try and work up to 10 minutes a
day.
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Calves;
Train your calves every day
that you go to the gym. But with the calves you only choose 1 exercise for that
day. You can choose from the following exercises;
- Seated Calve Raises
- Standing Calve Raises
- Leg Press Calve Raises
- Reverse Hack Squat Calve Raises
When choosing and exercise I
suggest that you also change your direction of your feet;
- Monday; Point Feet Forward
- Wednesday; Point Feet In
Friday;
Point Feet Out 
