Muscle Building Split Workout 3 Day Of Shaun




Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Shaun McEwan
Workout Description

The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.

Work the Abs on a Monday and/or Friday if desired.
Daily Workout Schedule:
Day 1 – Chest and Biceps
Chest
Exercise     Sets     Reps
Incline Smith Machine Press     4     10
Flat Bench Barbell Press     4     10
Chest Dips     3     10
Pec Dec     3     12
Biceps
Exercise     Sets     Reps
EZ Bar Curls     3     8-10
Concentration Curls     3     10
Reverse Barbell Curls     3     12
Workout Notes:
Use 3-1-3 timing on Incline Smith Machine Press

Tuesday – Rest Day
Day 2 – Legs and Shoulders
Legs
Exercise     Sets     Reps
Squat     5     10
Leg Press     4     10-12
Stiff Leg Deadlifts     4     8-10
Seated Calf Raise     3     8-10
Standing Calf Raise     3     12-15
Shoulders
Exercise     Sets     Reps
Dumbbell Shoulder Press     4     8-10
Seated Dumbbell Lateral Raise     3     10
Rear Delt Machine     3     10
Dumbbell Shrugs     4     10-12
Notes
Try some deep squats with 3-2 rep timing (use lighter weight) for some variation. Use a drop set on the leg press machine to give the quads a shock. If your gym doesn’t have a Rear Delt Machine substitute Reverse Dumbbell Flyes. Use 3-1-3 rep timing on the seated lat raises

Thursday – Rest Day
Day 3 – Back and Triceps
Back
Exercise     Sets     Reps
Wide Grip Pullups     4     8-12
Lat Pull Downs     4     10
One Arm Dumbbell Row     4     10
T-Bar Rows     4     10
Triceps
Exercise     Sets     Reps
Lying Tricep Extension     3     10
Rope Pulldowns     3     12
Reverse Single Arm Extension     3     12

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