| THE WORKOUT | ||
| Workout | Muscle Groups | Total Sets |
| Day-1 | Chest / Triceps / Biceps | |
| Day-2 | Legs | 12 |
| Day-3 | Back / Shoulders / Forearms | |
| | | |
| | | |
| THE WORKOUT | ||
| Workout #1 - Chest / Triceps / Biceps | ||
| Exercise | Sets / Reps | Target |
| Cable Crossovers | 2 / 8-12 | Lower Chest |
| Flat Dumbbell Flies | 3 / 6-12 | Middle Chest |
| Flat Bench Press | 3 / 6-12 | Outer Chest |
| Standing Triceps Presses | 2 / 6-12 | Overall Mass |
| Bench Dips | 2 / 6-12 | Triceps Medial Head |
| Dips Behind the Back | 2 / 6-12 | Overall Mass |
| Narrow-Grip Preacher Curls | 2 / 6-12 | Outer Biceps |
| Seated or Standing Dumbell Curls | 2 / 6-12 | Inner Biceps |
| Reverse Curls | 2 / 6-12 | Biceps Seperation and Definition |
| Workout #2 - Legs | ||
| Exercise | Sets / Reps | Target |
| Leg Presses | 3 / 6-12 | Lower Thigh Development |
| Straight-Leg Deadlifts | 3 / 6-12 | Inner Thigh Development / Hamstrings |
| Leg Extensions | 3 / 6-12 | Lower Thigh Development |
| Hack-Machine Calf Raises | 3 / 6-12 | Gastrocnemius Muscles |
| Workout #3 - Back / Shoulders / Forearms | ||
| Exercise | Sets / Reps | Target |
| T-Bar rows | 3 / 6-12 | Outer Back Development |
| Wide-Grip Chin-Ups | 3 / 6-12 | Lat Width |
| Seated Machine Rows | 3 / 6-12 | Lat Development |
| Machine Barbell Press | 3 / 6-12 | Anterior (Front) Deltoid Head |
| Seated or Standing Dumbbell Press | 3 / 6-12 | Medial (Side) Deltoid Head |
| One-Arm Wrist Curls | 2 / 6-12 | Inner Forearms / Wrist Flexor Muscles |
| Reverse Curls on a Preacher Bench | 2 / 6-12 | Upper Forearms / Wrist Extensor Muscles |
| | | |
Related posts
3 Days Workout Split #1
3 Days Workout Split #3
Hey Bro,
ReplyDeletepretty good information you have out here.Anyway i have got only one question regarding this work out split, i have been workingout for past 7 to 8 months. I used to work out 4 days a week like Arms, chest, back and shoulder.
Your work out split seems to be intresting, can i follow your workout split 1 , 2 and 3 in consequetive week and repeat?
Hi Senvad,
ReplyDeleteJust try to stick to one routine for 4-8 weeks and switch to another one..
Cos they have different combinations and can vary your rest time between consecutive training of same muscle group.
All the best
cheers
sir which split out is best for me (1,2,3)age 29...weight 74kgs.....height 5.9.....
ReplyDeleteJoin gym date 13 may 2009 .....in 3 mths i gain biceps from 12 to 14....chest from 39 to 40...forearm from 11 to 12.....shoulders from 17 to 18....i take whey protein,glucose,multivitamin and antioxidant capsules,creatine.....
Sir i want to build huge chest and biceps....which workout is best for me.....
ReplyDeleteSunil,
ReplyDeleteI gave you link to workout split 1. I thought it would be suitable to you...for the question u asked in bodybuilding diet topic
Cheers
hey Big lee,
ReplyDeleteas u say Reverse Preacher curl is for forearms, as my floor trainer in my gym says its for arms, and all the google searches say the same tat it works out for arms bt u hav given it as forearms........can u plz clarify...........
prajwal - it works the muscles of forearms and the bicep branchi - so the chart says that forearms muscle which was not given any specific work in above biceps workout got its work -
ReplyDeletecheers