***
This workout is intended for healthy, active adults
with no/minimal risk-factors ONLY!
Try this split workout to start seeing results in just weeks!
Six-Day Split Back/Bi, Chest/Tri, Shoulders/Legs
Sunday: Rest
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Workout 1
Friday: Workout 2
Saturday: Workout 3
Exercise SetxReps
WORKOUT 1
Wide Grip Pull-ups 3x10
Lat Pull-Downs 3x10
Seated Cable Row 3x10-12
Upright Rows 3x10
Dumbell Row 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Dumbell Concentration Curls 3x10
WORKOUT 2
Bench Press 4x10
Incline Bench 3x10
Flat Dumbell Fly 3x10
Dips 3x10-15
Tricep Pushdowns 3x10
Tricep Kickbacks 3x10
WORKOUT 3
Weighted V-Squats 4x10
Leg Press 4x12
Leg Extension 3x10
Lying Leg Curl 3x10
Seated Calf Raises 4x12-15
Military Press 3x10
Seated Lateral Raises 3x10
Bent Lateral Raises 3x10
Shrugs 3x12
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