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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.

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