January 13, 2013 · by · in , ,

0 Flares Twitter 0 Facebook 0 Google+ 0 Pin It Share 0 Email -- Filament.io Made with Flare More Info'> 0 Flares Workout Type : 3 Day Split Workout Routine Workout Goal: Build Muscle Workout Tips: 1. Warm up to avoid injury 2. Always use correct form 3. Constantly overload the muscles 4. Limit rest periods between sets 5. Adjust sets and reps according to goal – Monday DAY 1     CHEST SETS REPS Flat Bench Press 3-4 10 Decline Bench Press 3-4 10 Incline Flyes 3-4 10 BACK SETS REPS Wide-Grip Chins 3-4 8-12 Bent Over Barbell Rows 3-4 10 Close-Grip Pull Downs 3-4 10 Wednesday DAY 2     QUADS SETS REPS Squats 3-4 10 Leg Press 3-4 10 Leg Extension 3-4 10 CALVES SETS REPS Seated Calve Raises 3-4 10-15 Standing Calve Raises 3-4 10-15 HAMS SETS REPS Stiff Leg Deadlifts 3-4 10-12 Hamstring Curl 3-4 10-12 Friday DAY 3     SHOULDERS SETS REPS Shoulder Press 3-4 8-10 Side Lat Raise 3-4 10 Bent Over Lat Raise 3-4 10 Barbell Shrug 3-4 8-10 BICEPS SETS REPS Z-Bar Curls 3 10 Seated Dumbbell Curl 3 10Preacher Curls 3 12 TRICEPS SETS REPS Close-Grip Z-Bar Press 3 10 Rope Pull Downs 3 10-12 Tricep Dips 3 10-12 Self-confessed fitness fanatic with 20 years experience – sharing expert insights & info on fitness, nutrition & fat loss.     0 Flares Twitter 0 Facebook 0 Google+ 0 Pin It Share 0 Email -- Filament.io Made with Flare More Info'> 0 Flares