Here's my 3 day split weights routine
MONDAY - chest, back, shoulders
10 min tread mill or 2000m rowing warm up
CHEST
4x flat bench
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (1min rest max)
4th set choose weight for 4-6 reps (get to next station asap)
3x Pec Deck
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
BACK
3x incline machine tee bar rows
1st set choose weight for 10-12 reps (1 min rest max)
2nd set choose weight for 8-10 reps (1 min rest max)
3rd set choose weight for 6-8 reps (get to next station asap)
3x seated rows
1st set choose weight for 12-15 reps (1 min rest asap)
2nd set choose weight for 10-12 reps (1 min rest asap)
3rd set choose weight for 6-10 reps (get to next station asap)
SHOULDERS
3x dumb bell shoulder press
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
3x machine shoulder press
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10--12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
WEDNESDAY - triceps, biceps, legs, abs
3x rope tricep push downs
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
3x seated machine tricep extensions
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
3x standing Ezi bar curls
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
3x standing dumb bell hammer curls
1st set choose weight for 12-15 reps (1 min rest max)
2nd set choose weight for 10-12 reps (1 min rest max)
3rd set choose weight for 8-10 reps (get to next station asap)
LEGS
3x dumb bell squats
3x dumb bell walking lunges
ABS
3x planks max time possible
FRIDAY - repeat Monday's workout then following week do Tri's, Bi's, legs, and abs on Monday then chest, back, shoulders on the Wed then Tri's, Bi's, legs, abs on the Fri
Here's the sequence
Week 1
Mon - chest, back, shoulders
Wed - triceps, biceps, legs, abs
Fri - chest, back, shoulders
Week 2
Mon - triceps, biceps, legs, abs
Wed - chest, back, shoulders
Fri - chest, back, shoulders
then back to week 1 and so on.....
Негізгі бет Chest back shoulders gym routine
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