3-day split

Contributed by: Francis Li

Save Routine

Chest, triceps, shoulders

• Bench Press - Barbell
  4 sets × 10 reps, 1m rest
• Incline Bench Press - Dumbbell
  4 sets × 12 reps, 1m rest
• Pec Deck - Lever
  3 sets × 15 reps, 1m rest
• Military Press - Barbell
  4 sets × 10 reps, 1m rest
• Lateral Raise - Dumbbell
  4 sets × 15 reps, 1m rest
• Tricep Dip - Bodyweight/Weighted
  4 sets × 10 reps, 1m rest
• Pushdown - Cable
  4 sets × 15 reps, 1m rest

Back, biceps

• Pull-up - Bodyweight/Weighted
  3 sets × 10 reps, 1m rest
• Pulldown - Cable
  3 sets × 12 reps, 1m rest
• Bent-over Row - Barbell
  4 sets × 12 reps, 1m rest
• Pullover - Dumbbell
  4 sets × 15 reps, 1m rest
• Curl - Cable
  3 sets × 15 reps, 1m rest
• Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• Preacher Curl - Barbell
  3 sets × 10 reps, 1m rest

Legs, abs

• Squat - Barbell
  4 sets × 10 reps, 1m rest
• Split Squat - Dumbbell
  3 sets × 12 reps, 1m rest
• Leg Press - Sled
  4 sets × 15 reps, 1m rest
• a. Seated Leg Curl - Lever
  4 sets × 10 reps, 0s rest
• b. Leg Extension - Lever
  4 sets × 10 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  4 sets × 10 reps, 1m rest
• Crunch - Bodyweight/Weighted
  4 sets × 20 reps, 1m rest