3 Day Split
Make sure that you keep the weight to one that you can handle without cheating. Keep a full strict movement.
Try not to rest too long between sets and remember that you are in the gym to make progress not to socialise.
Sets 3 Max
Remember that intensity is KEY so take every set to failure.
And suitable for both sexes
| 3 Day Split | 3 Sets Reps 8-12 |
| Monday | |
| Chest Flat Bench Incline Bench Decline Bench Pull Overs Cable Cross Overs | Biceps Preacher Curls 21's Standing Barbell Curls Single Arm Concentration Curls
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| Wednesday | |
| Back Pull Downs Wide Pull Downs Narrow Low Pulley Rows Dumbell Rows | Tri's Close Grip Press Downs Wide Grip Press Downs Reverse Grip Flat Bench Kick Backs |
| Friday | |
| Legs Leg Extensions Leg Press Hack Squats Hamstring Curls Calf Raises | Shoulders Side Lateral Raises Front Lateral Raises Bent Over Fly's Shoulder Press
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| Abdominals | |
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Every other session Do a different routine every session to vary it up, making sure you hit the different muscle groups
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