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Home Workouts Mens Exercises IG Muscle > Exercises > Three Day Split Routine

Three Day Split Routine

Good all round routine

BACK & TRICEPS

PULL UPS – 2 MAX REPS
LAT PULLDOWNS 3X 15-12-10
ONE ARM DUMBELL ROWS 3X 12-10-8
LOW PULLY ROWS 3X 10-12-8
TRICEP PUSHDOWN 3X 15-12-10
CLOSE GRIP BENCH PRESS 3X 12-10-8
TRICEP EXTENSION 3X 15–12–10
CALF RAISES 3X MAX REPS

LEGS & SHOULDERS

THIGH EXTENSION 3X 15-12-10
LYING LEG CURL 3X 15-12-10
LEG PRESS 3X 12-10-8
SIDE LATERALS 3X 12-15
SEATED D/BELL PRESS 3X 12-10-8
FRONT RAISES WITH BAR SUPER SET WITH M/C SHRUGS 3X 12-15

CHEST & BICEPS

FLAT D/BELL PRESS 3 X 12-12-10
FLAT D/BELL FLYES 3 X 8-10
INCLINE PRESS ON SMITH (PEG 3) 3X 15-12-10
INCLINE PRESS ON SMITH (PEG 4) 3X 15-12-10
ALTERNATE DUMBELL CURLS 3 X 15-12-10
BARBELL CURL 3X 15-12-10
DUMBELL HAMMER CURLS 3X 12-10-8
SIT UPS ON BENCH 3X MAX REPS

By IG Muscle 

 

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