3 Day Workout

3 Day Workout Split for GAINS

Day 1:

Chest + Triceps

5 sets of dumbbell flat bench (10-12 reps, no more than 60 seconds rest between sets)

3 sets of dumbbell inclined bench (10-12 reps, no more than 60 seconds rest between sets)

5 sets of dips (either on a dip station, or dips from bench) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of triceps pushdowns (either straight bar or rope) (10-12 reps, no more than 60 seconds rest between sets)

30 minute cardio of choice

Day 2: Back and Biceps

5 sets of pull-ups or lat pull downs on machine (wide grip) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of chin-ups or lat pull downs on machine (close grip) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of Seated Cable rows or Bent Over Dumbbell Rows (10-12 reps, no more than 60 seconds rest between sets)

3 sets of hammer curls (10-12 reps, no more than 60 seconds rest between sets)

3 sets of preacher curls (10-12 reps, no more than 60 seconds rest between sets)

3 sets of inclined dumbbell curls (slow reps, squeeze at top, 8-10 reps)

30 minute cardio of choice

Day 3: Legs + Shoulders

3 sets of leg extensions (25 reps)

3 sets of leg curls (8 reps)

5 sets of squats (8-12 reps)

3 sets of lunges (8-12 reps)

1 set of 100 leg press (light, super pump)

Lateral Raises- 3 sets, light weight, 12 reps

Frontal Raises- 3 sets, light weight, 12 reops

Shoulder press (machine or dumbbells)- 3 sets, moderate weight (8-12 reps)

Rear Delts- 3 sets, light weight, 12-25 reps (you can do this on a reverse pec deck machine, or attached a rope to a pulley, put it face level, pull rope towards face concentrating on your back shoulders).

30 minutes cardio of choice

Kick ass, take names.
Dustin