The Complete M&F Beginner's Training Guide - 3 Week

Week 3: Three-Day Split (Push/Pull/Legs)

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.

One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones — again, working in the 8–15-rep range — which is a substantial increase in volume from Week 1.

Day 1:

Chest:

  • Incline Barbell Press: 4 Sets - 10,10,12,15 Reps;
  • Flat-Bench Dumbbell Flye: 4 Sets - 10,10,12,15 Reps.

Shoulders:

  • Dumbbell Overhead Press: 4 Sets - 10,10,12,15 Reps;
  • Smith Machine Upright Row: 4 Sets - 8,8,10,12 Reps.

Triceps:

  • Lying barbell Extension: 3 Sets - 10,12,15 Reps;
  • Dumbbell Kickback: 3 Sets - 10,12,15 Reps.
Day 2:

Back:

  • Barbell Upright Row: 4 Sets - 8,8,10,12 Reps;
  • One-Arm Dumbbell Row: 4 Sets - 8,8,10,12 Reps.

Biceps:

  • Incline Dumbbell Curl: 4 Sets - 8,8,10,12 Reps;
  • Preacher Curl Machine: 4 Sets - 8,8,10,12 Reps.

Abs:

  • Reverse Crunch: 3 Sets - 15-20 Reps;
  • Crunch: 3 Sets - 15-20 Reps.
Day 3:

Quads:

  • Barbell Squat: 4 Sets - 8,8,10,12 Reps;
  • Leg Press: 4 Sets - 8,8,10,12 Reps.

Hamstrings:

  • Seated Leg Curl: 4 Sets - 8,8,10,12 Reps;
  • Romanian Deadlift: 4 Sets - 8,8,10,12 Reps.

Calves:

  • Standing Calf Raise : 3 Sets - 25 Reps;
  • Seated Calf Raise: 3 Sets - 25 Reps.
Day 4:

Chest:

  • Incline Barbell Press: 4 Sets - 10,10,12,15 Reps;
  • Flat-Bench Dumbbell Flye: 4 Sets - 10,10,12,15 Reps.

Shoulders:

  • Dumbbell Overhead Press: 4 Sets - 10,10,12,15 Reps;
  • Smith Machine Upright Row: 4 Sets - 8,8,10,12 Reps.

Triceps:

  • Lying barbell Extension: 3 Sets - 10,12,15 Reps;
  • Dumbbell Kickback: 3 Sets - 10,12,15 Reps.
Day 5:

Back:

  • Barbell Upright Row: 4 Sets - 8,8,10,12 Reps;
  • One-Arm Dumbbell Row: 4 Sets - 8,8,10,12 Reps.

Biceps:

  • Incline Dumbbell Curl: 4 Sets - 8,8,10,12 Reps;
  • Preacher Curl Machine: 4 Sets - 8,8,10,12 Reps.

Abs:

  • Reverse Crunch: 3 Sets - 15-20 Reps;
  • Crunch: 3 Sets - 15-20 Reps.
Day 6:

Quads:

  • Barbell Squat: 4 Sets - 8,8,10,12 Reps;
  • Leg Press: 4 Sets - 8,8,10,12 Reps.

Hamstrings:

  • Seated Leg Curl: 4 Sets - 8,8,10,12 Reps;
  • Romanian Deadlift: 4 Sets - 8,8,10,12 Reps.

Calves:

  • Standing Calf Raise : 3 Sets - 25 Reps;
  • Seated Calf Raise: 3 Sets - 25 Reps.
Day 7:
  • Day off

Source: www.muscleandfitness.com

Workout routines