Bodybuilding 3-Day a Week Split

The Split

Workout	Muscle Groups	Total Sets
1	Chest / Triceps / Biceps	7 / 6 / 6
2	Legs / Abs / Forearms	12 / 4 / 4
3	Back / Shoulders	9 / 6

Workout

Workout #1 - Chest / Biceps / Triceps
Exercise	Sets / Reps	Target
Cable Crossovers	2 / 8-12	Lower Chest
Flat Bench Press	3 / 6-12
Flat Dumbbell Flies	2 / 8-12	Middle Chest
Biceps Peak	3 / 6-12	Dumbbell Concentration Curls
Outer Biceps	3 / 6-12	Narrow-Grip Preacher Curls
Triceps Outer Head	2 / 6-12	Rope Pushdowns
Flat-Bench Barbell Extensions	2 / 6-12	Triceps Inner Head
Standing Triceps Presses	2 / 6-12	Overall Mass
Workout #2 - Legs / Abs / Forearms
Exercise	Sets / Reps	Target
Leg Extensions	3 / 6-12	Lower Thigh Development
Lunges	3 / 6-12	Inner Thigh Development / Hamstrings
Hack Squats	3 / 6-12	Front Sweep of Thighs
Leg Press Calf Raises	3 / 6-12	Gastrocnemius Muscles
Crunches	4 / Preference, Failure	Lower Abs
Reverse Curls with a Barbell	4 / 6-12	Upper Forearms / Wrist Extensor Muscles
Workout #3 - Back / Shoulders
Exercise	Sets / Reps	Target
Seated Cable Rows	3 / 6-12	Lat Development
Close-Grip Chin-Ups	3 / 6-12	Lower Lat Development
T-Bar Rows	3 / 6-12	Middle Back Thickness / Outer Back Development
Rear Dumbbell Raises	3 / 6-12	Posterior (Rear) Deltoid Head
Barbell (Military) Press	3 / 6-12	Anterior (Front) Deltoid Head