Split 3 Day
Saturday
|
AB, Sit-Up
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Crunch, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Leg Raise
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Side Bends, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Vertical Leg Lift, Knees Bent (Dip Bars)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
BC, Concentration Curls, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
BC, Preacher Barbell Curl
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
BC, Standing Barbell Curl
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CF, Seated Calf Raise
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Push Ups, Hands Wide
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
FA, Standing Wrist Curl, In Front
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
FA, Wrist Curl, Dumbbells, Palm Down
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
LG, Hack Squat
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
LG, Leg Curls, Lying Down, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
LG, Leg Extension
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
LG, Leg Press
|
4 x
|
12/50%, 9/80%, 9, 6
|
Sunday
off day
Monday
|
AB, Sit-Up
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Crunch, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Vertical Leg Lift, Knees Bent (Dip Bars)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Push Ups, Hands Wide
|
4 x
|
12/50%, 9/80%, 9, 6
|
Tuesday
|
AB, Sit-Up
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Decline Press, Dumbbells
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Incline Dumbbell Fly
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Crunch, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Leg Raise
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Side Bends, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Vertical Leg Lift, Knees Bent (Dip Bars)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Flat Press, Barbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Pullover, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Push Ups, Hands Wide
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
FA, Standing Wrist Curl, In Front
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
FA, Wrist Curl, Dumbbells, Palm Down
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
SH, Front-Lat Raise, Barbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
SH, Overhead Press, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
SH, Overhead Press, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
SH, Side-Lat Raise, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
Wednesday
|
AB, Sit-Up
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Crunch, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Vertical Leg Lift, Knees Bent (Dip Bars)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Push Ups, Hands Wide
|
4 x
|
12/50%, 9/80%, 9, 6
|
Thursday
|
AB, Sit-Up
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
TC, Triceps Extension, Overhead, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Crunch, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Leg Raise
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Side Bends, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Vertical Leg Lift, Knees Bent (Dip Bars)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Push Ups, Hands Wide
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
FA, Standing Wrist Curl, In Front
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
FA, Wrist Curl, Dumbbells, Palm Down
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
LB, Barbell Deadlift, Straight Leg
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
UB, Bent-Over Row, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
UB, Lat Pulldown
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
UB, Lat Pulldown, Wide Grip
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
TR, Shrugs, Dumbbell
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
TR, Standing Shrug (Hammer Strength)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
TC, Kickbacks
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
TC, Lying French Press
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
TC, Triceps Extension, Standing, Push Down
|
4 x
|
12/50%, 9/80%, 9, 6
|
Friday
|
AB, Sit-Up
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Abdominal Crunch, Machine
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
AB, Vertical Leg Lift, Knees Bent (Dip Bars)
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
CH, Push Ups, Hands Wide
|
4 x
|
12/50%, 9/80%, 9, 6
|
|
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