CoopersGuns Health, Fitness & BodyBuilding http://www.coopersguns.com advancement in training through intelligent research Fri, 31 Oct 2008 22:29:44 +0000 http://wordpress.org/?v=2.0.7 en Neal’s 3 Day Split http://www.coopersguns.com/articles/exercise/split-routines/neals-3-day-split/ http://www.coopersguns.com/articles/exercise/split-routines/neals-3-day-split/#comments Thu, 13 Apr 2006 07:53:43 +0000 Neal Uncategorized http://www.coopersguns.com/split-routines-3-day-split/ Day 1 - Chest, Triceps and Quads
Chest
  • Bench-Press
  • Incline Dumbbell Press
  • Machines Flys
Triceps
  • Close Grip Bench-Press
  • Tricep Push Downs
Quads
  • Leg Press
  • Leg Extensions

Day 2 - Back, Biceps and Calves

Back
  • Lateral Pull Down
  • Seated Row
  • Single Arm Dumbbell Row
  • Chin-Ups
Biceps
  • EZ Bar Curls
  • Alternating Dumbbell Curls
Calves
  • Standing Calf Raises

Day 3 - Shoulders, Hamstrings and Abs

Shoulders
  • Dumbbell Shoulder Press
  • Side Laterals
  • Rear Deltoid Flys
  • Shrugs
Hamstrings
  • Squats
  • Leg Curls
  • Stiff Leg Dead-Lifts
Abs
  • Sit-Ups

On the three day split the person is working all the muscle groups and given the average training time of 1 hour 15 minutes.

As long as the routine is followed in order, rest days can be taken in between workouts or at the end of the entire split.

If the exerciser had five days to train, they would be able to train that specific muscle group more intensely.. here’s my 5 day split

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