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 Phil’s 3 Day Split http://www.coopersguns.com/articles/exercise/split-routines/phils-3-day-split/ http://www.coopersguns.com/articles/exercise/split-routines/phils-3-day-split/#comments Thu, 13 Apr 2006 07:55:32 +0000 Phil Uncategorized http://www.coopersguns.com/split-routines-phils-3-day-split/ Day 1 - Legs and Shoulders

Shoulders

Sets Reps
Dumbbell Press 4 12-15
Lateral Raises 4 12-15
Upright Row 4 12-15

Legs

Sets Reps
Leg Press 4 12-15
Leg Curl 3 12-15
Leg Extension 3 12-15

For this day we recommend you do the shoulder workout before the leg workout. The leg workout is likely to use more energy due to it being a larger muscle group. If done first you may feel too tired to complete the shoulder workout afterwards.

Day 2 - Chest and Back

Chest

Sets Reps
Bench-Press 4 12-15
Incline Dumbbell Press 4 12-15
Cable Fly 4 12-15

Back

Sets Reps
Lateral Pull-Down 4 12-15
Seated Row 4 12-15
Single Arm Dumbbell Row 4 12-15

Day 3 - Arms and Legs Make Up

Arms - Biceps

Sets Reps
Preacher Curl 4 12-15
Single Arm Concentration Curl 4 12-15

Arms - Triceps

Sets Reps
Skull Crushers 4 12-15
Cable Pull Down 4 12-15

Legs

Sets Reps
Squats 4 12-15
Calf Raises 4 12-15

Training and Rest Days

The routine is intended to be every other day, with a two day rest period at the end of the routine.

Day Muscle Group(s)
1 Legs & Shoulders
2 Rest
3 Chest & Back
4 Rest
5 Arms & Legs Make Up
6 Rest
7 Rest

If you have your own split routines please submit them and we can put them up for everyone to see.

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