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    EX 3 Day Split

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    pppkft
    This document outlines two 3-day per week exercise splits. The first split focuses on different muscle groups each day, with vertical and horizontal pushing and pulling movements on different days along with leg, glute, shoulder and arm exercises. The second split is a total body routine done 3 days a week, with exercises like chops, pushups, lat pulldowns, lunges, rows, ab work and step ups repeated 2-3 times each session.

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    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd

    EX 3 Day Split

    Uploaded by

    pppkft
    12 views1 page
    This document outlines two 3-day per week exercise splits. The first split focuses on different muscle groups each day, with vertical and horizontal pushing and pulling movements on different days along with leg, glute, shoulder and arm exercises. The second split is a total body routine done 3 days a week, with exercises like chops, pushups, lat pulldowns, lunges, rows, ab work and step ups repeated 2-3 times each session.

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    101

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    This document outlines two 3-day per week exercise splits. The first split focuses on different muscle groups each day, with vertical and horizontal pushing and pulling movements on different days along with leg, glute, shoulder and arm exercises. The second split is a total body routine done 3 days a week, with exercises like chops, pushups, lat pulldowns, lunges, rows, ab work and step ups repeated 2-3 times each session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    12 views1 page

    EX 3 Day Split

    Uploaded by

    pppkft
    This document outlines two 3-day per week exercise splits. The first split focuses on different muscle groups each day, with vertical and horizontal pushing and pulling movements on different days along with leg, glute, shoulder and arm exercises. The second split is a total body routine done 3 days a week, with exercises like chops, pushups, lat pulldowns, lunges, rows, ab work and step ups repeated 2-3 times each session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    EX 3 day split

    Monday Tuesday Wednesday Thursday Friday


    Warm up Cardio Warm up Cardio Warm up
    Vertical Pull Vertical Push Vertical Pull
    Horizontal Pull Horizontal Push Horizontal Pull
    Leg Shoulder Leg
    Glute Tricep Exten Glute
    Arm Flexion Vertical Push Arm Flexion
    Vertical Pull Horizontal Push Vertical Pull
    Horizontal Pull Shoulder Horizontal Pull
    Leg Tricep Exten Leg
    Glute Glute
    Arm Flexion Arm Flexion

    following week Wed will be done 2 x and Monday's session will only be 1x

    Ex 3 day total body


    Monday Tuesday Wednesday Thursday Friday
    Warm up Cardio Warm up Cardio Warm up
    Chops Chops Chops
    Push ups Push ups Push ups
    Lat Pull Downs Lat Pull Downs Lat Pull Downs
    Lunges Lunges Lunges
    T band rows T band rows T band rows
    ab exercise ab exercise ab exercise
    step ups step ups step ups
    repeat 2 - 3 times repeat 2 - 3 times repeat 2 - 3 times

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