Neal’s 3 Day Split » Split Routines » Exercise » Articles » CoopersGuns Health, Fitness & BodyBuilding

Chest	Bench-Press Incline Dumbbell Press Machines Flys
Triceps	Close Grip Bench-Press Tricep Push Downs
Quads	Leg Press Leg Extensions

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

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

— Neal @ 7:53 am, April 13, 2006

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