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Gym Workout Routines - Bodybuilding 3 Day Split

Abs with Thigh pose

Please find below a sample 3 day split bodybuilding workout routine as used by Natural Bodybuilding Champ Matt (pictured) and is featured within our bestselling book Gym Workouts: Maps to Success. Please be aware that this is an advanced gym workout routine. Ideally (to reap the rewards), you will have weight trained consistently for several years, progressing through routines, such as Toning Workout Routines for Men > Strength Training Workouts > Bodybuilding 2-Day Split Workout.

Here goes...

3-Day Split Bodybuilding Gym Routine:

Sample Gym Routine - Bodybuilding 3 Day Split
Weeks - 1 to 4

Training Days - Weights 3 Days in a row, 1 day off, then repeat. Cardio 2 Times a Week.

Working Sets - 4 (2 mins. rest between sets)
Repetitions - 12 to 8
Percentage of 1 RM (if applicable) - 70 to 85%

Bodybuilding Workout A:

WORKOUT A
No.
EXERCISE
TARGET AREA
1
Superset Straight-Arm Pulldonws & Wide-Grip Pull-Ups
Latissimus Dorsi (Back)
2
Seated Rows
Latissimus Dorsi (Back)
3
High Pulls
Trapezius - Mid Fibres (Traps)
4
Dips
Triceps (Arm)
5
Superset Tricep Pushdowns & Dumbbell Tricep Extension
Triceps (Arm)
6
Superset Lying Hip Flexion with Sit-Ups
Abdominals & Hip Flexors (Stomach)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

3-Day Split Gym Workout B:

WORKOUT B
No.
EXERCISE
TARGET AREA
1

Superset (21's) Bent-Over Dumbbell Raises, Dumbbell Lateral Raises*
& Dumbbell Shoulder Press

Deltoids (Shoulders)
2
Superset Leg Extension with 45 Degree Leg Press
Quadriceps (Thighs)
3
Squats
Quadriceps (Thighs)
4
Superset Standing Calf Raises with Seated Calf Raises
Gastrocnemius & Soleus (Calfs)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

*ANOTHER IMPORTANT NOTE: To avoid possible injury, start movement a few inches away from your thigh, as the far weaker
Supraspinatus (Rotator Cuff Muscle) initiates lateral arm movement.

3-Day Split Workout C:

WORKOUT C
No.
EXERCISE
TARGET AREA
1
Flat Bench Press
Pectoralis Major (Chest)
2
Superset Incline Dumbbell Flyes with Incline Dumbbell Press
Pectoralis Major - Clavicular Fibres (Upper Chest)
3
Superset Lying Leg Curl with Stiff-Leg Deadlifts
Hamstrings (Leg Biceps)
4
EZ Bar Curls
Biceps (Arm)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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