3-Day a Week Split

The Split

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

Workout

Workout #1 - Chest / Forearms / Abs / Shoulders
Exercise	Sets / Reps	Target
Incline Bench Press	4 / 6-12	Upper Chest
Machine Flies (Pec - Deck) or Dumbbell Flies	4 / 6-12	Middle Chest
Upper Forearms / Wrist Extensor Muscles	4 / 6-12	Hammer Curls
Crunches	4 / Failure, Preference	Lower Abs
Anterior (Front) Deltoid Head	3 / 6-12	Machine Barbell Press
Medial (Side) Deltoid Head	3 / 6-12	Incline Dumbbell Raises
Workout #2 - Back / Biceps / Triceps
Exercise	Sets / Reps	Target
Upper Back and Lat Thickness	3 / 6-10	Barbell Bent-Over Rows
Deadlifts	5 / 6-12	Overall Mass / Strength
Incline Curls	3 / 6-10	Biceps Length and Lower Thickness
Dumbbell Concentration Curls	3 / 6-10	Biceps Peak
Skull Crushers	3 / 6-12	Overall Mass
One-Arm Cable Pressdowns	3 / 6-12	Triceps Outer Head
Workout #3 - Legs
Exercise	Sets / Reps	Target
Lunges	4 / 6-10	Inner Thigh Development / Hamstrings
Squat or Leg Press Movements	4 / 6-10	Outer Thigh Development
Standing Calf Raises	4 / 6-10	Gastrocnemius Muscles