3 Day Split Size Program Perform 1 or 2 warm-up sets of each exercise for 12-15 reps. Day 1 Chest & Triceps Exercise Sets Reps Tempo Weight Bench Press 4 8,6,6,4 Incline DB Press 3 8,6,4 Cable crossover 3 8,6,4 Push ups 2 Failure Exercise Sets Reps Tempo Weight Push downs 3 8,6,4 Kickbacks 3 8,6,4 Pull downs 3 8,6,4 Day2 Back & Biceps Exercise Sets Reps Tempo Weight Pull-ups 4 8,8,8,8 Pull downs 3 8,6,4 Seated row 3 8,6,4 Straight arm pull 3 8,6,4 Exercise Sets Reps Tempo Weight Bar curl 3 8,6,4 DB Hammer 3 8,6,4 Pressure Curl 3 8,6,4 Day3 Shoulders & Legs Exercise Sets Reps Tempo Weight Shoulder Press 3 8,6,6,4 Upright row 3 8,6,4 Lateral rise 3 8,6,4 Reverse fly 3 8,6,4
