Free Custom Workouts & Exercises

Custom Workouts & Exercises - 3 Day Split Training Routines

Because I'm in a great mood today, here is a one month workout & exercise program comprised of four weekly three-day split routines which you can try out no matter what your fitness level. Two-three sets of 10-15 for beginners, three-four sets of 10-20 for intermediate or maintenance. Choose weight according to your sets and reps with higher weight at lower reps and lower weight at the higher reps. Those seeking growth will want to stay with the lower reps and higher weight meanwhile those seeking fat loss or muscular endurance and toning would go for a higher rep and lighter weight.

Keep your movements moderate in speed and well controlled. You can take a day off between each day and take your weekend off if you like.

Day Split Workout Routines - Week #1 (Upper/Lower/Both)

Day 1 (Upper)	Day 2 (Lower)	Day 3 (Upper/Lower)
Pushups	Squats	Pullups
Mid Back Row	Hamstring Curls	Lunges
Shoulder Press	Calve Raises	Pec Dec
Bicep Curls	Inner thighs	Hamstring curls
Tricep Dips	Outer thighs	Front Shoulder Raises
Hyperextensions	Hip Extensions	Calve raises
Wrist curls	Tib Pulls	V sits
Oblique Crunches	Ab Crunches	Hanging Oblique Raises

3 Day Split Workout Routines - Week #2
(Three muscles split)

Day 1 (Back/Biceps/Abs)	Day 2 (Chest/Triceps/Glutes)	Day 3 (Legs/Shoulders/Obliques)
Deadlift	Chest Press	Squats
Chins	Tricep Dips	Legs Curls
T Bar Rows	Pullover	Calve Raises
Bar curls	Kickbacks	Military Press
Alternating Dumbbell	Dumbbell Fly	Side Delt Raises
Curls	Cable Tricep Pushdowns	Rear Delt Raises
Crunches	Hip Extension	Side Crunch
Leg Raises	Multi Hip Heal Push	Hanging Obliques

3 Day Split Workout Routines - Week #3
(Front/Back/Both)

Day 1 (Front)	Day 2 (Back)	Day 3 (All Body)
Chest Press	Deadlift	Squats
Crunches	Mid Back Row	Pec Flys
Front Delt Raises	Tricep Dips	Barbell Bent Rows
Leg Extensions	Rear Fly	Tricep Dips
Bar Curls	Hamstring Curls	Seated Dumbbell Curls
Tib Pulls	Calve Raises	Shoulder Press
Wrist curls	Hip Extensions	Crunches

3 Day Split Workout Routines - Week #4 (Machines/Freeweights/Bodyweight)

Day 1 (Machines)	Day 2 (Freeweights)	Day 3 (Bodyweight)
Chest Press	Squats	Pullups
Shoulder Press	DB Chest Press	Dips
Mid Back Row	Deadlifts	Lunges
Leg Extension	Front Bar Raises	Crunches
Leg Curls	Good Mornings	Tricep Dips
Seated Calves	DB Standing Calves	Chins
Cable Pushdowns	Raises	Side Crunches
Cable Curls	Tricep Kickbacks
	DB Curls

Make sure you stretch the muscle used in between sets. Additionally I would suggest a minimum of 5-10 mins doing some type of warm up such as riding the stationary bike or jogging on the treadmill to get the blood flowing which prepare the body for the exercise to come. Once you have completed your workout you should stretch or cool down on the bike at a very very low pace.

Keep track of your daily training by logging what is done, sets, reps, weight used, cardio intensity and so on. This will show you improvements as they occur and will keep you accountable to complete each training day without missing.

Lastly I would suggest a pre-workout protein shake (protein only) and a protein carb combo shake or meal post workout to ensure proper fuel and energy stores are replenished. This will not hinder fat loss if you use the right foods!!

*Tib pulls - using cable or band, hook the band or cable to your toes, seated facing the weight stack or area the band is secured. Pull toes toward you.

*Good mornings – bar on shoulder, on rear delts, bend forward at waist, knees soft but not bent, work toward bending to 90 degrees.