Cont: BEGINNERS WORKOUT FOR BODY BUILDING

3-Day Split Routine

After about 6 months using the 2-day split your body should be ready for a 3-day split routine. By splitting your training over 3 workout days, you have some extra time to add a couple of exercises or to do an extra set for a few exercises. Do for each exercise at least 3 working sets of 8 to 12 quality reps per set. Each workout should take maximum 70 minutes to complete.

WORKOUT 1:

• Thighs
• (hack) squat 1×20 + 3×10
• leg press 1×15 + 2×10
• dead lift 1×15 + 2×10
• Hamstrings
• lying leg curls 1×20 + 3×10
• standing leg curls 1×15 + 2×10
• Lower back
• hyperextension 3×15
• Calves
• standing calf raise 1×20 + 3×10
• seated calf raise 1×15 + 2×10

WORKOUT 2:

• Upper back
• wide-grip pulldown 1×20 + 3×10
• seated cable row 1×15 + 3×10
• Trapezius
• dumbbell shrugs 1×16 + 3×10
• Biceps
• standing barbell curl 1×20 + 3×10
• concentration curl 1×15 + 2×10
• Abdominals
• hanging knee raises 3×15
• crunches 3×15

WORKOUT 3:

• Chest
• barbell or dumbbell bench press 1×20 + 3×10
• dumbbell flyes 1×15 + 2×10
• Shoulders
• seated dumbbell press 1×20 + 3×10
• dumbbell lateral raises 1×15 + 2×10
• upright row 1×15 + 2×10
• Triceps
• standing one-arm dumbbell triceps extension 1×20 + 3×10
• cable pushdown 1×15 + 2×10
• Forearms
• palms-down barbell wrist curls 1×20 + 3×10

4-Day Split Routine

After about 6 months using the 3-day split your body should be ready for a 4-day split routine. By splitting your training routine over 4 workout days, you have some extra time to add a couple of exercises or to do an extra set for a few exercises. Do for each exercise 3 or 4 working sets of 8 to 12 quality reps per set. Each workout should take about 60 minutes to complete.

WORKOUT 1:

• Hamstrings
• lying leg curls 1×20 + 4×10
• seated leg curl 4×10
• standing leg curls 3×10
• Lower back
• hyperextension 4×15
• Biceps
• standing barbell curl 1×20 + 4×10
• concentration curl 3×10

WORKOUT 2:

• Thighs
• (hack) squat 1×20 + 4×10
• leg press 4×10
• leg extension 4×10
• Triceps
• standing one-arm dumbbell triceps extension 1×20 + 4×10
• cable pushdown 4×10
• dips (between bench) 3×10
• Forearms
• palms-down barbell wrist curls 1×20 + 4×10

WORKOUT 3:

• Upper back
• wide-grip pulldown 1×20 + 4×10
• mid-grip pulldown 3×10
• (lying) T-bar row 4×10
• Calves
• standing calf raise 1×20 + 4×10
• seated calf raise 4×10
• Abdominals
• hanging leg raises 4×15
• crunches 3×15

WORKOUT 4:

• Chest
• flat bench dumbbell flyes 1×20 + 4×10
• incline barbell or dumbbell bench press 4×10
• cable crossovers 4×10
• Shoulders
• seated dumbbell press 1×20 + 3×10
• bent-over lateral raises 4×10
• dumbbell lateral raises 3×10
• Trapezius
• upright row or dumbbell shrugs 4×10