Share |

BODY BUILDING & SCULPTING

Body Building and Sculpting - Beginner 3 day split
This specially designed program is for those individuals with interest in Body Building and Sculpting and that do not have too much weightlifting experience.

This routine is a 3 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the workout below to see its description with images and video!
Day 1
Exercise Name Muscle Sets Reps Weight Other Tempo
View Exercise Flat Cable FlyChest312000
View Exercise Flat Dumbbell PressChest312000
View Exercise Incline Bench Press - BarbellChest210000
View Exercise Seated Dumbbell PressShoulders310000
View Exercise Dumbbell Front Raise (Alternating)Shoulders210000
View Exercise Cable Upright RowShoulders210000
View Exercise Dumbbell ShrugsShoulders310000
View Exercise Overhead Bar ExtensionArms312000
View Exercise Reverse Grip ExtensionArms212000
View Exercise Slant Board Oblique TwistAbs315000
View Exercise Roman Chair Knee LiftsAbs215000

Day 2
Exercise Name Muscle Sets Reps Weight Other Tempo
View Exercise Plate Loaded Hack Squat - Hammer StrengthLegs312000
View Exercise Squat - Smith MachineLegs210000
View Exercise Lunge - Smith MachineLegs210000
View Exercise Prone Leg CurlLegs210000
View Exercise Seated Calf RaiseLegs212000
View Exercise Standing Calf RaiseLegs215000
View Exercise Double CrunchAbs315000

Day 3
Exercise Name Muscle Sets Reps Weight Other Tempo
View Exercise Back ExtensionBack210000
View Exercise Dumbbell Bent Over RowBack312000
View Exercise Pull UpBack212000
View Exercise Lat PulldownBack212000
View Exercise Dumbbell CurlArms312000
View Exercise Cable Crossover CurlArms210000
View Exercise Dumbbell Hammer CurlArms210000
View Exercise Dumbbell Wrist FlexionArms312000
View Exercise Double CrunchAbs315000
View Exercise Hanging Leg RaisesAbs215000