3 Day Split Workout Sheet

Name: Trainer: Muscle Group

Chest & Biceps

Club:

Date:

Exercise
Barbell Chest Press With Feet on Bench Incline DB Chest Press on SB Flat Chest Fly on SB Incline DB Chest Fly on SB Hammer Curl on Seated Bench Preacher Curl DB Alternating Curl

Intensity 75% 75% 75% 75% 75% 75% 75% 70% 70% 70% 75% 75% 75% 75% 75% 75% 75% 60% 60% 60%

Repetitions 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 10 to 12 Reps 10 to 12 Reps 10 to 12 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 20 to 25 Reps 20 to 25 Reps 20 to 25 Reps

Sets 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4

Abdominals

Machine Crunch Weighted Leg Raise Weighted Lowerback Extension

Back & Triceps

Lat Pulldown Straight Arm Pulldown DB Row on SB Seated Cable Row Tricep Overhead Extension Skull Crusher Tricep Pushdown

Abdominals

Crunch Oblique Crunch MD Ball Twist

Shoulders & Legs

Seated Shoulders Press Front Barbelle Raise Lateral DB Raise Upright Row Leg Press Lunges Leg Extension Adductors Abductors Seated Calve Raise

75% 75% 75% 75% 75% 75% 75% 75% 75% 75%

8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps 8 to 10 Reps

4 4 4 4 4 4 4 4 4 4