Bodybuilder Workout Routine

3 way split workout

This is a three way split routine. It will take 3 weeks to complete
1 cycle. This workout should be done for 9 weeks for a total of 3
cycles.

WEEK # 1
Monday: Part 1. CHEST & BACK

SUPERSET # 1
BENCH PRESS: 3 to 5 sets of 10 to 15 reps.

Super Set with WIDE GRIP PULL UP OR PULLDOWN: 3 to 5 sets of 10 to 15 reps

SUPERSET # 2
INCLINE BENCH PRESS: 3 to 5 sets of 10 to 15 reps

Super Set with BARBELL ROWS: 3 to 5 sets of 10 to 15 reps

SUPERSET # 3
DUMBBELL FLY: 3 to 5 sets of 10 to 15 reps

Super Set with SINGLE DUMBBELL PULL OVER: 3 to 5 sets of 10 to 15 reps

Tuesday: Part 2. Legs and Abdominals

LEG EXTENSION: 3 to 5 sets of 10 to 15 reps

SQUAT: 3 to 5 sets of 10 to 15 reps

LEG CURL: 3 to 5 sets of 10 to 15 reps

CALF RAISE: 3 to 5 sets of 10 to 15 reps (Use a standing calf machine)

CALF RAISE: 3 to 5 sets of 10 to 15 reps (Use a seated calf machine)

CRUNCHES: 3 to 5 sets of 25 to 50 reps

Super Set with LEG RAISE: 3 to 5 sets of 15 reps

Wednesday: Part 3 Shoulders and Arms

Do these 3 exercises in a TRI SET formation

1. SHOULDER PRESS: 3 to 5 sets of 10 to 15 reps

2. SIDE LATERAL: 3 to 5 sets of 10 to 15 reps

3. REAR LATERAL: 3 to 5 sets of 10 to 15 reps

4. BARBELL CURLS: 3 to 5 sets of 10 to 15 reps

Super Set with TRICEPS EXTENSION: 3 to 5 sets of 10 to 15 reps (Use a flat bench & E-Z curl bar)

DUMBBELL CURLS: 3 to 5 sets of 10 to 15 reps

Super Set with TRICEPS EXTENSIONS: 3 TO 5 sets of 10 to 15 reps (Use a cable pulley)

REVERSE CURL: 3 to 5 sets of 10 to 15 reps (Use an E-Z curl bar)

Super Set with WRIST CURLS: 3 to 5 sets of 10 to 15 reps

THURSDAY: Rest

Friday: Part 1 Chest & Back

Saturday & Sunday: Rest

WEEK # 2
Monday: Part 2

Tuesday: Part 3 Shoulders and Arms

Wednesday: Rest

Thursday: Part 1 Chest & Back

Friday: Part 2 Legs & Abs

WEEK # 3
Monday: Part 3 Shoulders & Arms

Tuesday: Rest

Wednesday: Part 1 Chest & Back

Thursday: Part 2 Legs & Abs

Friday: Part 3 Shoulders & Arms

Continue to repeat this cycle for 9 weeks.