3 Days Workout Split #2

THE WORKOUT SPLIT
Workout	Muscle Groups	Total Sets
Day-1	Chest / Triceps / Biceps	8/6/6
Day-2	Legs	12
Day-3	Back / Shoulders / Forearms	9/6/4
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

3 Days Workout Split #1

THE WORKOUT SPLIT
Workout	Muscle Groups	Total Sets
Day-1	Chest / Biceps	9/6
Day-2	Back, Triceps, Traps	10/7/8
Day-3	Legs, Shoulders	11/6
THE WORKOUT
Workout #1 - Chest, Biceps
Exercise	Sets / Reps	Target
Flat Dumbbell Press	3 / 6-10	Lower Chest / Strength
Incline Dumbbell Press	3 / 6-10	Upper Chest
Cable Crossovers	3 / 8-12	Lower Chest
EZ Bar Barbell Curls	3 / 8-12	Overall Biceps Mass
Cable Concentration Curls	3 / 8-12	Biceps Peak
Workout #2 - Back, Triceps, Traps
Exercise	Sets / Reps	Target
Deadlifts	4 / 6-10	Overall Mass / Strength
Wide-Grip Chin-Ups	3 / Failure, Preference	Lat Width
Bent-Over Rows	3 / 6-10	Lower Back Development
Skull Crushers	4 / 6-12	Overall Mass
Triceps Bar Dips	3 / Failure, Preference	All Three Heads
Workout #3 - Legs, Shoulders
Exercise	Sets / Reps	Target
Squats	5 / 6-10	Lower Thigh Development / Strength
Lying Leg Curls	3 / 6-12	Hamstrings
Standing Calf Raises	3 / 8-15	Gastrocnemius Muscles
Seated Dumbbell (Military) Press	4 / 6-12	Anterior (Front) Deltoid Head
Dumbbell Side Lateral Raises	2 / 8-12	Medial (Side) Deltoid Head

Related posts

3 Days Workout Split #2

3 Days Workout Split #3

Dorian Yates Magazine Cover Photos

Dorian Yates has always been and will be my inspiration towards the sport. So here i share with you few of his best Cover pics on famous bodybuilding magazines. Hope you all enjoy it.

Bodybuilding & Health Supplements

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Weight training - Safe or not?

Q: Lee, I always admired bodybuilders and wanted to workout with weights. But one of my friends finger got cut in a pulley machine and I have even seen many people dropping weights on their foot and getting injured.

Is it safe?

A: The greatest danger of training with weights is traveling to the gym. (The number of gym accidents per year is not even 1% compared to the road accidents).

If you take the necessary safety measures its absolutely safe.