3-day split Program

Monday: Legs/Abs

Squats - 2-3 warm-up sets of 10 reps

3 sets max reps with 8RM

1 set max reps with 20RM

Leg Press - 2-3 warmup sets of 10 reps

3 sets max reps with 10RM

1 set max reps with 20RM

Leg Curls - 1 warm-up set of 10

4 sets max reps with 10RM

Standing Calf Raise - 2 warm-up sets of 15

4 sets max reps with 15RM

Hanging Leg Raise/knee raise - 3 sets max reps

Crunches - 3 sets max reps

Wednesday: Chest/Shoulders/Biceps

Bench Press - 3 warm-up sets of 10 reps

4 sets max reps with 10 RM

Incline Press -1-2 warm-up sets of 10 reps

3 sets max reps with 10 RM

Pec Deck or Pec Fly Machine - 3 sets max reps with 15 RM

Seated Overhead D.B. Press - 1-2 warm-up sets of 10

3 sets max reps with 10RM

Lateral Raise - 1 warm-up set of 10

3 sets max reps with 12 RM

Barbell Curls - 1-2 warm-up sets of 10

4 sets max reps with 10RM

Cable Curls - 3 sets max reps with 15RM

Or Zane Curls

Friday: Back, Rear Delts, Triceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Partial Deadlifts - 3 sets max reps with 15RM (from the knees up, with legs just slightly bent)

Lat Pulldowns - 1 warm-up set of 10 reps

4 sets max reps with 10RM

Seated Cable Row - 1-2 warm-up sets

4 sets max reps with 10RM

Cross-bench DB Pullover or Nautilus Pullover - 1-2 warm-up sets of 10 reps

3 sets max reps with 10RM

Rear delt fly or bent over lateral - 1 warm-up set of 10

4 set max reps with 12RM

Dips - 1 warm-up set of 10 reps

4 sets max reps

Tricep Pressdowns - 1 warm-up set of 10

4 set max reps with 10RM

or Skull crushers

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