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    Liam Plan 3 Day Split

    Uploaded by

    liamchamulko
    The document outlines a 3 day workout split with exercises, sets, reps and rest periods for each day. Day 1 focuses on chest, shoulders and triceps with exercises like pec fly, shoulder press and tricep extensions. Day 2 targets back and biceps with rear delt fly, cable pulls and bicep curls. Day 3 is dedicated to legs, including hamstring curls, quad extensions, Romanian deadlifts and calf raises. Warm up consists of 8-10 minutes of cardio and bodyweight exercises. Each lifting exercise is done for 3 sets of 10 reps with 40 seconds to 1 minute of rest in between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Liam Plan 3 Day Split

    Uploaded by

    liamchamulko
    37 views6 pages
    The document outlines a 3 day workout split with exercises, sets, reps and rest periods for each day. Day 1 focuses on chest, shoulders and triceps with exercises like pec fly, shoulder press and tricep extensions. Day 2 targets back and biceps with rear delt fly, cable pulls and bicep curls. Day 3 is dedicated to legs, including hamstring curls, quad extensions, Romanian deadlifts and calf raises. Warm up consists of 8-10 minutes of cardio and bodyweight exercises. Each lifting exercise is done for 3 sets of 10 reps with 40 seconds to 1 minute of rest in between sets.

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    The document outlines a 3 day workout split with exercises, sets, reps and rest periods for each day. Day 1 focuses on chest, shoulders and triceps with exercises like pec fly, shoulder press and tricep extensions. Day 2 targets back and biceps with rear delt fly, cable pulls and bicep curls. Day 3 is dedicated to legs, including hamstring curls, quad extensions, Romanian deadlifts and calf raises. Warm up consists of 8-10 minutes of cardio and bodyweight exercises. Each lifting exercise is done for 3 sets of 10 reps with 40 seconds to 1 minute of rest in between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    37 views6 pages

    Liam Plan 3 Day Split

    Uploaded by

    liamchamulko
    The document outlines a 3 day workout split with exercises, sets, reps and rest periods for each day. Day 1 focuses on chest, shoulders and triceps with exercises like pec fly, shoulder press and tricep extensions. Day 2 targets back and biceps with rear delt fly, cable pulls and bicep curls. Day 3 is dedicated to legs, including hamstring curls, quad extensions, Romanian deadlifts and calf raises. Warm up consists of 8-10 minutes of cardio and bodyweight exercises. Each lifting exercise is done for 3 sets of 10 reps with 40 seconds to 1 minute of rest in between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    DAY 1: PUSH DAY (CHEST, SHOULDERS, TRICEPS)

    WARM UP

    EXERCISE TIME

    Elliptical machine 8-10 minutes

    Inchworms

    10 reps

    Push ups on
    knees
    20 reps
    EXERCISE REPS SETS REST

    40sec-1min
    rest between
    Pec fly- 10 3 each set
    pin load
    machine

    Cable 10 3 40sec-1min
    tricep rest between
    extension each set

    Cable 10 3 40sec-1min
    chest fly rest between
    each set

    Dumbbell 10 3 40sec-1min
    shoulder rest between
    press each set

    Dumbbell
    front
    raise to 10 3 40sec-1min
    lateral rest between
    raise each set
    DAY 2: PULL DAY (BACK AND BICEPS)

    WARM UP

    EXERCISE TIME

    Stationary bike 8-10 minutes

    Dolphin pikes 10 reps

    Plank shoulder taps 10 reps each arm (20


    altogether)
    EXERCISE REPS SETS REST

    Rear delt 10 3 40sec-1min


    fly- pin load rest between
    machine each set

    40sec-1min
    rest between
    Cable face 10 3 each set
    pulls

    Assisted 10 3 40sec-1min
    pull up rest between
    machine each set

    Dumbbell 10 3 40sec-1min
    hammer rest between
    curls each set

    Loaded 40sec-1min
    barbell rest between
    bicep curls 10 3 each set
    DAY 3: LEGS

    WARM UP

    EXERCISE TIME

    Power walk on
    treadmill (incline on
    3) 8-10 minutes

    Bodyweight squats 10 reps

    Bodyweight reverse 10 reps each side (20


    lunge altogether)
    EXERCISE REPS SETS REST

    Hamstring
    curl- pin load
    machine 10 3 40sec-1min
    rest between
    each set

    Quad 10 3 40sec-1min
    extension- pin rest between
    load machine each set

    Loaded
    barbell
    Romanian 10 3 40sec-1min
    Deadlift (RDL) rest between
    each set

    Loaded
    barbell back
    squat 10 3 40sec-1min
    rest between
    each set

    Weighted calf 40sec-1min


    raises rest between
    10 3 each set

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