Chapter 6 Training: 3-Day Split

Back/Chest

Date:

Exercise: Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt.

Barbell Bent Row

(Weighted) Chin-Ups

Partial Rep Deadlifts

Incline DB Press

(Weighted) Dips

Quads/Hams/Abs

Date:

Exercise: Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt.

Barbell Squat

Leg Extensions

Lying Leg Curl

Crunches

Delts/Bis/Tris/Calves

Date:

Exercise: Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt.

Side Laterals

Straight Bar Curl

Leg Press Calf Raise

Seated Calf Raise

Flat Bench Press (BB)

Semi-Stiff Legged Deadlift

Seated Dumbbell Press

Seated DB Incline Curl

Close Grip Bench Press

Lying Tricep Extension

Chapter 6 Training: 3-Day Split

Back/Chest

Date:

Exercise: Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt.

Quads/Hams/Abs

Date:

Exercise: Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt.

Delts/Bis/Tris/Calves

Date:

Exercise: Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt. Reps/wt.