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This is a three way split routine. It will take 3 weeks to complete 1 cycle. This workout should be done for 9 weeks for a total of 3 cycles.
To get the Maximum results from your workout, be sure to take the proper supplements. It is a good idea to take a Pre Workout Supplement before your workout and a Protein Supplement or a Meal Replacement Supplement immediately following your workout. Also be sure to take a good Multi-Vitamin Mineral Supplement. If you are trying to lose weight or burn fat, you should also take a Fat Burner Supplement. Visit the Supplements page for information on all of the top supplements.
WEEK # 1
Monday: Part 1. CHEST & BACK
SUPERSET # 1
(Visit the Training Principals page for information on Super Sets & Tri Sets)
BENCH PRESS: 3 to 5 sets of 10 to 15 reps.
Super Set with:
WIDE GRIP PULL UP OR PULL DOWN: 3 to 5 sets of 10 to 15 reps
SUPERSET # 2
INCLINE BENCH PRESS: 3 to 5 sets of 10 to 15 reps
Super Set with
BARBELL ROWS: 3 to 5 sets of 10 to 15 reps
SUPERSET # 3
DUMBBELL FLY: 3 to 5 sets of 10 to 15 reps
Super Set with
SINGLE DUMBBELL PULL OVER: 3 to 5 sets of 10 to 15 reps
Tuesday: Part 2. Legs and Abdominals
LEG EXTENSION: 3 to 5 sets of 10 to 15 reps
SQUAT: 3 to 5 sets of 10 to 15 reps
LEG CURL: 3 to 5 sets of 10 to 15 reps
CALF RAISE: 3 to 5 sets of 10 to 15 reps (Use a standing calf machine)
CALF RAISE: 3 to 5 sets of 10 to 15 reps (Use a seated calf machine)
CRUNCHES: 3 to 5 sets of 25 to 50 reps
Super Set with
LEG RAISE: 3 to 5 sets of 15 reps
Wednesday: Part 3 Shoulders and Arms
Do these 3 exercises in a TRI SET formation
1. SHOULDER PRESS: 3 to 5 sets of 10 to 15 reps
2. SIDE LATERAL: 3 to 5 sets of 10 to 15 reps
3. REAR LATERAL: 3 to 5 sets of 10 to 15 reps
BARBELL CURLS: 3 to 5 sets of 10 to 15 reps
Super Set with
TRICEPS EXTENSION: 3 to 5 sets of 10 to 15 reps (Use a flat bench & E-Z curl bar)
DUMBBELL CURLS: 3 to 5 sets of 10 to 15 reps
Super Set with
TRICEPS EXTENSIONS: 3 TO 5 sets of 10 to 15 reps (Use a cable pulley)
REVERSE CURL: 3 to 5 sets of 10 to 15 reps (Use an E-Z curl bar)
Super Set with
WRIST CURLS: 3 to 5 sets of 10 to 15 reps
THURSDAY: Rest
Friday: Part 1 Chest & Back
Saturday & Sunday: Rest
WEEK # 2
Monday: Part 2
Tuesday: Part 3 Shoulders and Arms
Wednesday: Rest
Thursday: Part 1 Chest & Back
Friday: Part 2 Legs & Abs
WEEK # 3
Monday: Part 3 Shoulders & Arms
Tuesday: Rest
Wednesday: Part 1 Chest & Back
Thursday: Part 2 Legs & Abs
Friday: Part 3 Shoulders & Arms
Continue to repeat this cycle for 9 weeks.
