3 Day Split - Workout

Upcoming Events

Biceps    Mon Dec. 9, 2024
12:00 PM


Incline Dumbbell Hammer Curl. Incline Inner-biceps curl. EZ bar curl. wide-grip standing barbell curl. Regular-Grip Barbell Curl. Dumbbell Biceps Curl. Preacher Hammer Dumbbell Curl.

Forearms    Mon Dec. 9, 2024
12:00 PM


  Barbell Wrist Curls Barbell Reverse Wrist Curls Behind the Back Cable Wrist Curls Reverse Grip Barbell Curls Farmer’s Walk

Abs    Mon Dec. 9, 2024
12:00 PM


Assisted Reverse Side Situp. ... Bent Leg V-Up. ... Alternating Toe Reach. ... Leg Raise and Reach Clap. ... Lying Windshield Wipers. ... Russian Twist. ... Side-To-Side Crunch. ... Side Plank Dips.   https://www.womenshealthmag.com/fitness/a19996405/best-ab-exercises/

Traps    Mon Dec. 9, 2024
12:00 PM


Shrugs. Barbell Deadlift. Rack Pulls. Upright Rows. Face Pulls.

Back    Mon Dec. 9, 2024
12:00 PM


Back Exercises Barbell Deadlift. ... Pull-Ups With A Wide Grip. ... Standing T-Bar Rowing. ... Seated Cable Rowing With A Wide Grip. ... Smith Machine Rowing. ... Pull-Downs With A Narrow Grip. ... Single-Arm Dumbbell Row. ... Dumbbell Pull-Over On A Decline Bench

Triceps    Wed Dec. 11, 2024
12:00 PM


Parallel Dips. ... Triceps Pushdown. ... Skullcrushers. ... Seated Machine Dip. ... Standing Bodyweight Skullcrushers. ... Close Grip Push Up. ... Floor Press.

Chest    Wed Dec. 11, 2024
12:00 PM


Parallel bar dips. Incline bench press. Decline dumbbell bench press. Decline dumbbell flyes. Dumbell pullover. Cable flyes / Cable crossover: Low-Incline barbell bench press. Seated machine chest press.

Shoulders    Wed Dec. 11, 2024
12:00 PM


Barbell Overhead Shoulder Press. A barbell overhead shoulder press (aka barbell standing shoulder press) works not just your shoulders, but most of your body. ... Seated Dumbbell Shoulder Press. ... Front Raise. ... Reverse Pec Deck Fly. ... Bent-Over Dumbbell Lateral Raise. ... Dumbbell Lateral Raise. ... Push Press. ... Reverse Cable Crossover.

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Quads    Fri Dec. 13, 2024
12:00 PM


Barbell Back Squat.  Barbell Front Squat. ... Dumbbell and Barbell Lunge. ... Leg Press. ... Hack Squat (Machine) ... Dumbbell and Barbell Step-Up.  Sprints  https://legionathletics.com/quads-exercises/  

Calves    Fri Dec. 13, 2024
12:00 PM


Calf press.   Jump rope.   Standing barbell calf raise  Mountain climbers.   Yoga   

Hamstrings    Fri Dec. 13, 2024
12:00 PM