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  • Beginning 3 Day Split

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    Juan Barthel Alba
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    This document outlines a 4-week workout program split into 3 days targeting different muscle groups. Day 1 focuses on legs and calves with exercises like squats, deadlifts, leg presses, and calf raises. Day 2 works the chest, arms, and abs with movements such as bench presses, flyes, curls, and crunches. Day 3 targets the back, traps, and core with deadlifts, cable rows, shrugs, and various ab exercises. Each workout lists the recommended sets and reps and includes space to track weights and progress over the 4 weeks.

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    rutina entrenamiento 3 dias

    Original Title

    Beginning_3_day_split

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    This document outlines a 4-week workout program split into 3 days targeting different muscle groups. Day 1 focuses on legs and calves with exercises like squats, deadlifts, leg presses, and calf raises. Day 2 works the chest, arms, and abs with movements such as bench presses, flyes, curls, and crunches. Day 3 targets the back, traps, and core with deadlifts, cable rows, shrugs, and various ab exercises. Each workout lists the recommended sets and reps and includes space to track weights and progress over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    7 views1 page

    Beginning 3 Day Split

    Uploaded by

    Juan Barthel Alba
    This document outlines a 4-week workout program split into 3 days targeting different muscle groups. Day 1 focuses on legs and calves with exercises like squats, deadlifts, leg presses, and calf raises. Day 2 works the chest, arms, and abs with movements such as bench presses, flyes, curls, and crunches. Day 3 targets the back, traps, and core with deadlifts, cable rows, shrugs, and various ab exercises. Each workout lists the recommended sets and reps and includes space to track weights and progress over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    week 1 week 2 week 3 week 4

    Day 1 - Legs, calves recommended sets & reps sets reps weight sets reps weight sets reps weight sets reps weight
    Squat neutral stance 3x8
    Stiff legged dead lift 4x8
    Leg press neutral foot placement 3x8
    Leg curl 3xDrop set
    leg extension 3xDrop set
    Calf raises (straight leg) 3x[50 reps]
    Donkey calf raises (bent leg for soleus) 3xDrop set

    week 1 week 2 week 3 week 4


    Day 2 - Chest , Arms,Ab thickening recommended sets & reps sets reps weight sets reps weight sets reps weight sets reps weight
    Flat bench press 3x8
    Incline dumbell press 3x8
    Incline dumbbell flyes 3x8
    Dips 3xDrop set
    Straight barbell curls 3x12
    Heavy hammer curls 3x12
    Over head cable tricep extension 3x12
    Side raises 3xDrop set
    Rear pec deck 3xDrop set
    Kneeling cable crunches 3x12
    Standing cable crunches 3xDrop set
    Weighted leg raises 3x8

    Day 3 - Back , Traps,Ab toning recommended sets & reps week 1 week 2 week 3 week 4
    sets reps weight sets reps weight sets reps weight sets reps weight
    Deadlift 3x8
    Wide grip cable pull downs 3x12
    Close grip cable pull downs 3x12
    Cable rows 3xDrop set
    Dumbbell shrug 4x8
    Crunches 3x30 (or as many as possible)
    Ab rows 3x30 (or as many as possible)
    Leg raises 3x30 (or as many as possible)

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