BODY BUILDING & SCULPTING

Body Building and Sculpting - Beginner 3 day split

This specially designed program is for those individuals with interest in Body Building and Sculpting and that do not have too much weightlifting experience.

This routine is a 3 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the workout below to see its description with images and video!

Day 1

Exercise Name	Muscle	Sets	Reps
Flat Cable Fly	Chest	3	12
Flat Dumbbell Press	Chest	3	12
Incline Bench Press - Barbell	Chest	2	10
Seated Dumbbell Press	Shoulders	3	10
Dumbbell Front Raise (Alternating)	Shoulders	2	10
Cable Upright Row	Shoulders	2	10
Dumbbell Shrugs	Shoulders	3	10
Overhead Bar Extension	Arms	3	12
Reverse Grip Extension	Arms	2	12
Slant Board Oblique Twist	Abs	3	15
Roman Chair Knee Lifts	Abs	2	15

Day 2

Exercise Name	Muscle	Sets	Reps
Plate Loaded Hack Squat - Hammer Strength	Legs	3	12
Squat - Smith Machine	Legs	2	10
Lunge - Smith Machine	Legs	2	10
Prone Leg Curl	Legs	2	10
Seated Calf Raise	Legs	2	12
Standing Calf Raise	Legs	2	15
Double Crunch	Abs	3	15

Day 3

Exercise Name	Muscle	Sets	Reps
Back Extension	Back	2	10
Dumbbell Bent Over Row	Back	3	12
Pull Up	Back	2	12
Lat Pulldown	Back	2	12
Dumbbell Curl	Arms	3	12
Cable Crossover Curl	Arms	2	10
Dumbbell Hammer Curl	Arms	2	10
Dumbbell Wrist Flexion	Arms	3	12
Double Crunch	Abs	3	15
Hanging Leg Raises	Abs	2	15

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