A 3 Day bodybuilding/fitness split for those who have limited time due to work, family or life commitments. This program covers all the body and can be completed within 45 mins. This program can be used by both women and men and if time is available then cardio at a medium pace can be added at the end for 30mins. If you wish to bulk on this program then increase calorie intake by 500 calories above maintenance on training days only and if you wish to cut/lose weight then decrease your calories by 500 calories below your maintenance level daily. Day 1: Legs/Shoulders Leg press - 1x 15, 12, 10, 8, 6, 8 Hamstring curls - 1x 15, 12, 10, 8, 6, 8 Calf raises (using leg press machine)—6x15 Overhead dumbbell press - 1x 15, 12, 10, 8, 6, 8 Barbell shrugs - 1x 15, 12, 10, 8, 6, 8 Day 2: Back/Biceps lat pulldown - 1x 15, 12, 10, 8, 6, 8 Cable rows - 1x 15, 12, 10, 8, 6, 8 Deadlift:- - 1x 10, 8, 6, 6 Bicep curl - - 1x 10, 8, 6, 8 Hammer curl - - 1x 8, 6, 8 Day 3: Chest/Triceps Bench press (smith machine) - 1x 15, 12, 10, 8, 6, Incline DB press - - 1x 8, 6, 6 Dips – - 1x 8, 6, 6 Tricep rope pulldown - 1x 8, 6, 6
Posted on: Sat, 20 Jul 2013 07:08:04 +0000
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