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Custom Workouts & Exercises - 3
Day Split Training Routines
Here is a one month program comprised of four weekly 3 day split routines
which you can try out no matter what your fitness level. 2-3 sets of 10-15 for
beginners, 3 - 4 sets of 10-20 for intermediate or maintenance. Choose weight
according to your sets and reps with higher weight at lower reps and lower weight
at the higher reps. Those seeking growth will want to stay with the lower reps
and higher weight meanwhile those seeking fat loss or muscular endurance and toning
would go for a higher rep and lighter weight. Keep your movements moderate
in speed and well controlled. You can take a day off between each day and take
your weekend off if you like.
3 Day Split Workout
Routines - Week #1 (Upper/Lower/Both)
| Day 1 (Upper) | Day
2 (Lower) | Day 3 (Upper/Lower) |
| Pushups | Squats | Pullups | | Mid Back Row | Hamstring
Curls | Lunges | | Shoulder Press | Calve Raises | Pec
Dec | | Bicep Curls | Inner thighs | Hamstring curls |
| Tricep Dips | Outer thighs | Front Shoulder Raises |
| Hyperextensions | Hip Extensions | Calve raises |
| Wrist curls | Tib Pulls | V sits |
| Oblique Crunches | Ab Crunches | Hanging Oblique Raises |
3 Day Split Workout Routines - Week #2
(Three muscles split)
| Day 1 (Back/Biceps/Abs) | Day
2 (Chest/Triceps/Glutes) | Day 3 (Legs/Shoulders/Obliques) |
| Deadlift | Chest Press | Squats | | Chins
| Tricep Dips | Legs Curls | | T Bar Rows | Pullover | Calve
Raises | | Bar curls | Kickbacks | Military Press |
| Alternating Dumbbell | Dumbbell Fly | Side Delt Raises |
| Curls | Cable Tricep Pushdowns | Rear Delt Raises |
| Crunches | Hip Extension | Side Crunch | | Leg
Raises | Multi Hip Heal Push | Hanging Obliques | 3
Day Split Workout Routines - Week #3
(Front/Back/Both)
| Day 1 (Front) | Day
2 (Back) | Day 3 (All Body) |
| Chest Press | Deadlift | Squats | | Crunches | Mid
Back Row | Pec Flys | | Front Delt Raises | Tricep
Dips | Barbell Bent Rows | | Leg Extensions | Rear
Fly | Tricep Dips | | Bar Curls | Hamstring Curls | Seated
Dumbbell Curls | | Tib Pulls | Calve Raises | Shoulder
Press | | Wrist curls | Hip Extensions | Crunches |
3 Day Split Workout Routines - Week #4 (Machines/Freeweights/Bodyweight)
| Day 1 (Machines) | Day
2 (Freeweights) | Day 3 (Bodyweight) |
| Chest Press | Squats | Pullups | | Shoulder
Press | DB Chest Press | Dips | | Mid Back Row | Deadlifts | Lunges |
| Leg Extension | Front Bar Raises | Crunches |
| Leg Curls | Good Mornings | Tricep Dips |
| Seated Calves | DB Standing Calves | Chins |
| Cable Pushdowns | Raises | Side Crunches | | Cable
Curls | Tricep Kickbacks | | | | DB Curls | |
Make sure you stretch the muscle used in between sets. Additionally
I would suggest a minimum of 5-10 mins doing some type of warm up such as riding
the stationary bike or jogging on the treadmill to get the blood flowing which
prepare the body for the exercise to come. Once you have completed your workout
you should stretch or cool down on the bike at a very very low pace.
Keep
track of your daily training by logging what is done, sets, reps, weight used,
cardio intensity and so on. This will show you improvements as they occur and
will keep you accountable to complete each training day without missing. Lastly
I would suggest a pre workout protein shake (protein only) and a protein carb
combo shake or meal post workout to ensure proper fuel and energy stores are replenished.
This will not hinder fat loss if you use the right foods!! *Tib pulls
- using cable or band, hook the band or cable to your toes, seated facing
the weight stack or area the band is secured. Pull toes toward you. *Good
mornings – bar on shoulder, on rear delts, bend forward at waist, knees
soft but not bent, work toward bending to 90 degrees.
By
Linda Cusmano
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