3 Day Split Routine

by | Aug 16, 2011 | 0 comments |

Checkout a new workout by our good friend Rob.  By dropping his workouts from 4 to 3 days a week, and increasing intensity, he’s greatly increased his definition and pump. Hit the jump for more…

This Summer I’ve tried actually cutting my days at the gym from 4 days a week to 3 in order to enjoy the nice weather. In order to do this, I’ve had to increase the length and intensity of my workouts, but, it’s actually paying off. No real change in weight or overall strength, but, my muscle definition has really improved and I have more of a constant pump. Here is a sample of what I’m doing:

Mon –

Flat Bench Press

Incline Dumbell Press

Decline Bench or “Wide Chest” machine

Chin Ups

Standing Big Bar curls

Standing Preacher Curls




Leg Press

Seated Calf Raises

Standing Calf Raises

Standing Dumbell Shoulder Press

Seated Dumbell Side Lateral Raise

Reverse Flyes

Barbell Shrugs




Bent Over Rows

Standing T-Bar Rows

Standing High Cable Row with rope

Hammer Strength Seated Dips

Seated Dumbell overhead extensions

Cable Pressdowns


(I know the tricep portion of the workout is a bit lame, but, I am recovering from some tendon tears there and have to watch it Laughing)

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