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Bodybuilding Discussion => Training, Cycles & Diets => Topic started by: Big Chicken on May 06, 2018, 10:08:42 am

Title: Three Day Muscle Gainer
Post by: Big Chicken on May 06, 2018, 10:08:42 am

This is a simple but effective 3 day muscle building split for the late beginning to intermediate lifter. It is recommend that you use a schedule similar to the following:
Monday – Quads, Hamstrings and Calves
Tuesday – Chest, Back and Traps
Wednesday – Off
Thursday – Off
Friday – Shoulders, Triceps and Biceps
Saturday – Off
Sunday – Off
This workout uses the Rep Goal System. You can add in abdominal work after any of these days, based on needs and goals.
Day 1
Quads, Hamstrings and Calves
Exercise
Sets
Rep Goal
 Squats
 3
 25
 Leg Press
 5
 50
 Leg Extension
 3
 40
 Stiff Leg Deadlift
 3
 25
 Leg Curls
 3
 40
 Seated Calf Raise
 3
 40
 Standing Calf Raise
 3
 40
Day 2
Chest, Back and Traps
Exercise
Sets
Rep Goal
 Bench Press
 3
 25
 Hammer Strength Chest Press
 3
 30
 Incline Dumbbell Flye
 3
 40
 Deadlifts
 3
 20
 One Arm Dumbbell Row
 3
 30
 Wide Grip Pull Us
 3
 AMAP
 Barbell Shrugs
 3
 30
Day 5
Shoulders, Triceps and Biceps
Exercise
Sets
Rep Goal
 Seated Barbell Press
 3
 25
 Dumbbell Laterals
 3
 40
 Bent Over Reverse Laterals
 3
 40
 Close Grip Bench Press
 3
 30
 Cable Tricep Extensions
 3
 30
 Seated Dumbbell Curls
 3
 30
 EZ Bar Preacher Curls
 3
 30