My 3 day split workout

by Ben G
(Christchurch, New Zealand)

Day 1 - Monday Chest/Shoulders


Flat Bench 4 sets
DB Incline 3 sets
DB Decline 3 sets
Flys Cable 3 sets


DB Shoulder Press 3 sets
DB Lat Raises 3 sets

Day 2 - Wednesday Back


Deadlift 4 sets
Pullups 3 sets (after last set finish on pulldown)
Cable Row 3 sets
Barbell Bent Over Row 3 sets
DB pullover 3 sets
DB Lying Raise 3 sets
Barbell Shrugs 3 sets

Day 3 Friday Legs/Abs


Squats 4 sets
Hamstring Curl 3 Sets
Leg Press 4 Sets
Leg Extensions 3 sets
Standing Calf Raise 3 sets


Incline Crunchs 3 sets
Superman Hold 3 sets
Med ball Oblique Twists 3 sets

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