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3 Day Split Size ProgramPerform 1 or 2 warm-up sets of each exercise for 12-15 reps.Day 1 Chest & Triceps
ExerciseSetsRepsTempoWeight
Bench Press48,6,6,4
Incline DB Press38,6,4
Cable crossover38,6,4
Push ups2Failure
ExerciseSetsRepsTempoWeight
Push downs38,6,4
Kickbacks38,6,4
Pull downs38,6,4
Day2 Back & BicepsExerciseSetsRepsTempoWeight
Pull-ups48,8,8,8
Pull downs38,6,4
Seated row38,6,4
Straight arm pull38,6,4
ExerciseSetsRepsTempoWeight
Bar curl38,6,4
DB Hammer38,6,4
Pressure Curl38,6,4
Day3 Shoulders & LegsExerciseSetsRepsTempoWeight
Shoulder Press38,6,6,4
Upright row 38,6,4
Lateral rise38,6,4
Reverse fly38,6,4
ExerciseSetsRepsTempoWeight
Leg Press48,6,6,4
Leg Curl38,6,4
Leg Ext38,6,4
Squats212
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