POWER BUILDING 3 DAY SPLIT

POWER MUSCLE BURN

POWER BUILDING 3 DAY SPLIT

WHILE THERE ARE MANY AWYS TO STRUCTURE A 3 DAY SPLIT. THE FOLLOWING VARIATION WORKS WELL FOR THE POWER MUSCLE BURN SYSTEM.

DAY 1 CHEST/BACK DAY 4 SHOULDERS / ARMS DAY 2 LEGS DAY 5 OFF DAY3 OFF

YOU WILL NOTICE THE PROGRAM INCLUDES A NICE 3 DAY LAY OFF AFTER WORKING SHOULDERS/ ARMS. THIS WILL PROVIDE YOU WITH PLENTY OF REST, BEFORE TARGETING CHEST / BACK AGAIN.

CHEST / BACK CHEST

BENCH PRESS- POWER 4 SETS / 3-5 REPETITIONS INCLINE DB BENCH- MUSCLE 2-3 SETS / 6-12 REPETITIONS HAMMER STRENGTH BENCH- MUSCLE 2-3 SETS / 6-12 REPETITIONS PEC DECK- BURN 2 SETS / 40 REPETITIONS

BACK

BARBELL DEADLIFT- POWER 2 SETS / 3-5 REPETITIONS DUMBBELL BENT ROW-MUSCLE 2-3 SETS / 6-12 REPETITIONS LATERAL PULLDOWN-MUSCLE 2-3 SETS / 6-12 REPETITIONS SEATED CABLE ROW- BURN 1-2 SETS / 40 REPETITIONS

LEGS QUADS

SQUAT- POWER 4 SETS / 3-5REPETITIONS LEG PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS FRONT SQUAT- MUSCLE 2-3 SETS / 6-12 REPETITIONS LEG PRESS- BURN 2 SETS / 40 REPETITIONS

HAMSTRINGS

STIFF LEG DEADLIFT-POWER 2 SETS / 3-5 REPETITIONS DUMBBELL STIFF LEG DEADLIFT-MUSCLE 2-3 SETS/ 6-12 REPETITIONS LEG CURL- BURN 1-2 SETS / 40 REPETITIONS

CALVES

SEATED CALF RAISE- MUSCLE 2-3 SETS / 6-12 REPETITIONS LEG PRESS CALF RAISE- BURN 1-2 SETS / 40 REPETITIONS

ABDOMINALS

WEIGHTED DECLINE SIT-UP- MUSCLE 2-3 SETS / 6-12 REPETITIONS CABLE CRUNCH- BURN 1-2 SETS / 40 REPETITIONS

SHOULDERS / ARMS SHOULDERS

SEATED BARBELL OVERHEAD PRESS-POWER 4 SETS/ 3-5 REPETITIONS SEATED ARNOLD PRESS- MUSCLE 2-3 SETS / 6-12 REPETITIONS UPRIGHT ROW- MUSCLE 2-3 SETS / 6-12 REPETITIONS DUMBBELL LATERAL RAISE- BURN 2 SETS / 40 REPETITIONS

ARMS

CLOSE GRIP BENCH PRESS- POWER 2 SETS/ 3-5 REPETITIONS PINWHEEL DB CURL- POWER 2 SETS / 3-5 REPETITIONS EZY BAR “SKULL CRUSHER”- MUSCLE 2-3 SETS / 6-12 REPETITIONS STANDING BARBELL CURL-MUSCLE 2-3 SETS / 6-12 REPETITIONS CABLE TRICEP EXTS- BURN 1-2 SETS/ 40 REPETITIONS PREACHER CURL-BURN 1-2 SETS / 40 REPETITIONS

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