3-Day a Week Split

The Split

Workout	Muscle Groups	Total Sets
1	Chest / Triceps / Biceps	8 / 6 / 6
2	Legs	12
3	Back / Shoulders / Forearms	9 / 6 / 4

Workout

Workout #1 - Chest / Triceps / Biceps
Exercise	Sets / Reps	Target
Cable Crossovers	2 / 8-12	Lower Chest
Flat Dumbbell Flies	3 / 6-12	Middle Chest
Flat Bench Press	3 / 6-12	Outer Chest
Standing Triceps Presses	2 / 6-12	Overall Mass
Bench Dips	2 / 6-12	Triceps Medial Head
Dips Behind the Back	2 / 6-12	Overall Mass
Narrow-Grip Preacher Curls	2 / 6-12	Outer Biceps
Seated or Standing Dumbell Curls	2 / 6-12	Inner Biceps
Reverse Curls	2 / 6-12	Biceps Seperation and Definition
Workout #2 - Legs
Exercise	Sets / Reps	Target
Leg Presses	3 / 6-12	Lower Thigh Development
Straight-Leg Deadlifts	3 / 6-12	Inner Thigh Development / Hamstrings
Leg Extensions	3 / 6-12	Lower Thigh Development
Hack-Machine Calf Raises	3 / 6-12	Gastrocnemius Muscles
Workout #3 - Back / Shoulders / Forearms
Exercise	Sets / Reps	Target
T-Bar rows	3 / 6-12	Outer Back Development
Wide-Grip Chin-Ups	3 / 6-12	Lat Width
Seated Machine Rows	3 / 6-12	Lat Development
Machine Barbell Press	3 / 6-12	Anterior (Front) Deltoid Head
Seated or Standing Dumbbell Press	3 / 6-12	Medial (Side) Deltoid Head
One-Arm Wrist Curls	2 / 6-12	Inner Forearms / Wrist Flexor Muscles
Reverse Curls on a Preacher Bench	2 / 6-12	Upper Forearms / Wrist Extensor Muscles