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Truly Huge Fitness Tips
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Fitness Tips For For 12/23/2009
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Bodybuilder Workout Routine, 3 Way Split Workout
This is a three way split routine. It will take 3 weeks to complete
1 cycle. This workout should be done for 9 weeks for a total of 3
cycles.
WEEK # 1
Monday: Part 1. CHEST & BACK
SUPERSET # 1
BENCH PRESS: 3 to 5 sets of 10 to 15 reps.
Super Set with:
WIDE GRIP PULL UP OR PULLDOWN: 3 to 5 sets of 10 to 15 reps
SUPERSET # 2
INCLINE BENCH PRESS: 3 to 5 sets of 10 to 15 reps
Super Set with
BARBELL ROWS: 3 to 5 sets of 10 to 15 reps
SUPERSET # 3
DUMBBELL FLY: 3 to 5 sets of 10 to 15 reps
Super Set with
SINGLE DUMBBELL PULL OVER: 3 to 5 sets of 10 to 15 reps
Tuesday: Part 2. Legs and Abdominals
LEG EXTENSION: 3 to 5 sets of 10 to 15 reps
SQUAT: 3 to 5 sets of 10 to 15 reps
LEG CURL: 3 to 5 sets of 10 to 15 reps
CALF RAISE: 3 to 5 sets of 10 to 15 reps (Use a standing calf machine)
CALF RAISE: 3 to 5 sets of 10 to 15 reps (Use a seated calf machine)
CRUNCHES: 3 to 5 sets of 25 to 50 reps
Super Set with
LEG RAISE: 3 to 5 sets of 15 reps
Wednesday: Part 3 Shoulders and Arms
Do these 3 exercises in a TRI SET formation
1. SHOULDER PRESS: 3 to 5 sets of 10 to 15 reps
2. SIDE LATERAL: 3 to 5 sets of 10 to 15 reps
3. REAR LATERAL: 3 to 5 sets of 10 to 15 reps
BARBELL CURLS: 3 to 5 sets of 10 to 15 reps
Super Set with
TRICEPS EXTENSION: 3 to 5 sets of 10 to 15 reps (Use a flat bench & E-Z curl bar)
DUMBBELL CURLS: 3 to 5 sets of 10 to 15 reps
Super Set with
TRICEPS EXTENSIONS: 3 TO 5 sets of 10 to 15 reps (Use a cable pulley)
REVERSE CURL: 3 to 5 sets of 10 to 15 reps (Use an E-Z curl bar)
Super Set with
WRIST CURLS: 3 to 5 sets of 10 to 15 reps
THURSDAY: Rest
Friday: Part 1 Chest & Back
Saturday & Sunday: Rest
WEEK # 2
Monday: Part 2
Tuesday: Part 3 Shoulders and Arms
Wednesday: Rest
Thursday: Part 1 Chest & Back
Friday: Part 2 Legs & Abs
WEEK # 3
Monday: Part 3 Shoulders & Arms
Tuesday: Rest
Wednesday: Part 1 Chest & Back
Thursday: Part 2 Legs & Abs
Friday: Part 3 Shoulders & Arms
Continue to repeat this cycle for 9 weeks.
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Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.
