3 Day Split Workout Routine for Beginners

1
(No Transcript)
2

• Not everybody has time to go to the gym everyday
  but I think most people can afford to go at least
  3 days a week.
• Thats why I created this 3 day split workout
  routine, for beginners or for those on a tight
  schedule.
• Click the link below if you prefer to read the
  blog post instead
• 3 day split workout routine

3

• This 3 day split workout routine is ideal for
  beginners starting out lifting weights. This
  workout will work every muscle group which will
  allow maximize muscle growth and recovery.
• Training Frequency
• Your workouts will be divided over the course of
  a 3 day period.
• Monday  Workout 1 Chest, Triceps Shoulders
• Tuesday  Rest Day
• Wednesday  Workout 2 Back and Biceps
• Thursday  Rest Day
• Friday  Workout 3 Legs and Abdominals
• Saturday  Rest Day
• Sunday  Rest Day

4

• On days you are not at the gym you can either
  rest completely or do a light cardio session,
  such as a brisk walk or cycle. Its entirely up
  to you. I cycle to and from the gym most days, so
  there is no need for me to any cardio at the gym.
  If you have a bicycle, then use it.
• Important Notes
• Warm up with light cardio for 5-10 minutes.
• Stretch the worked muscles at the end of the
  workout, and cool down 5-10 minutes.
• Take 30-60 seconds rest between each set.
• Complete each exercise with good form.

5
3 Day Split Workout Routine as Follows
6
(No Transcript)
7
(No Transcript)
8
Exercise Photo DemosDay 1  Workout 1 Chest,
Triceps Shoulders
Bench Press 2 sets of 10-12 reps
9
Incline Bench Press 2 sets of 10-12 reps
10
Standing Rope Pushdown 2 sets of 10-12 reps
11
Overhead Rope Extensions 2 sets of 10-12 reps
12
Dumbbell Side Lateral Raise  2 sets of
8-10 reps
13
Day 2 Workout 2 Back and Biceps
Deadlift 3 sets of 8-10 reps
14
Lat Pulldown 3 sets of 8-10 reps
15
Bent Over Barbell Rows 3 sets of 8-10 reps
16
Straight Bar Biceps Curls  3 sets of 8-10 reps
17
Dumbbell Alternate Curls  3 sets of 8-10 reps
18
Dumbbell Hammer Curls 3 sets of 8-10 reps
19
Day 3 Workout 3 Legs and Abs
Squats 3 sets of 8-10 reps
20
Leg Press 3 sets of 8-10 reps
21
Dumbbell Bench Step-Up 3 sets of 8-10 reps
22
 Smith Machine Calve Raise  3 sets of
8-10 reps
23
 Laying Leg Raise 3 sets of 8-10 reps
24
  Cable Crunches  3 sets of 8-10 reps
25
   Russian Twists  3 sets of 8-10 reps
26
Liked this post? You might also enjoy. Get
Bigger and Stronger with weight pulls, dips and
pushups 8 Highly Effective Back Exercises For
Mass Gain Killer Leg Workout Routine Killer
Shoulder and Arm Workout 6 Exercises to get
Ripped Abs Chest and Triceps Workout For Building
Size Back and Biceps Workout Program for Huge
Gains
Click the link below if you prefer to read the
blog post instead 3 day split workout routine
27

• If you want to take your training to the next
  level, I have created a 4 day split workout
  program that includes the most effective weight
  training exercises that will make it easy for you
  to gain lean muscle mass and burn fat quickly!
• It includes exercises that will work every major
  muscle, such as Chest Triceps, Back Biceps,
  Legs, Glutes, Shoulders, abs and Cardio.
• It also includes printable workout logs to track
  your progress each week with meal plans on what
  to eat and what to avoid.
• It doesnt matter if you are a complete beginner
  or have several years experience training,
  everybody can benefit from it. I do a lot of the
  exercises included in this program when Im at
  the gym or in the gym.
• If you want amazing results from your workout,
  then take the time to check this out.
• Click Here for more information on the Maximum
  Muscle Workout Program