Professional Documents
Culture Documents
Weekly 3 Day Split (1) Program
Weekly 3 Day Split (1) Program
DUDES
3 Day Workout Split Routine
DAY 1 Back & Biceps
Pull-Ups
4 sets
10-15 reps
4 sets
12,10,8,8 reps
Lawn mowers
4 sets
10 -12 reps
Back extensions
4 sets
12 reps
3 sets
12 reps
3 sets
10 reps
3 sets
12 reps
3 sets
15 reps
Bench press
4 sets
10 reps
4 sets
10 reps
4 sets
6 Sets
Romanian deadlifts
5 Sets
12 Reps
Walking lunges
4 Sets
Overhead press
5 sets
4 Sets
12 Reps
Steering wheels
4 Sets
30 Seconds
Shrugs
4 Sets
12 Reps
4 Sets
15 Reps
3 Sets
20 Reps
Cable twists
3 Sets
15 Reps
Ab machine crunch
4 Sets
10 Reps