Weight Training Exercises: Three Day Split

There are three complete workouts you do with this program: the chest workout, the back workout and the leg workout.

You do one workout each training day and three training days per week.

If you want to do weight training 4 days per week rather than 3, you just start with the first workout again.

You just keep going rotating the exercises in sequence-- chest, back, legs, chest, back…

Why the split?

There are whole-body workouts and there are workouts that divide the body into areas and work only part each day. Each kind of workout has its benefits.

When you emphasize one area each day you can work that area harder. You recruit more muscle fibers in that one area. You have more stimulus for muscle growth.

Your muscles get to rest and recuperate between workout days. And working one part each day is easier than working the whole body. So you can get better development with less effort.

Maximizing weight loss

This is a very good workout for losing weight. It has some key points that make it different from the intermediate program.

It uses high repetitions on the first set of each exercise. Because of this you have to use lighter weights. When you start with lighter weights you are not likely to get injured.

With the three day split you divide your body into three parts. You do one part each workout. And you do three workouts each week. So each body part gets a workout each week. The first workout is chest. The second is back. The third workout is legs.

Chest Workout

You start the three-day split by working the chest. These exercises will develop the middle, upper and lower chest as well as the arms and shoulders.

If you click the links you will see a demonstration page with photos and exercise description and recommendations for improving your results.

Day 1--Chest and triceps	First Set	Second set	Third set
Flat dumbbell press	15 repetitions	to failure	to failure
Incline dumbbell press	15 repetitions	to failure	to failure
Flyes	15 repetitions	to failure	to failure
Bench press	15 repetitions	to failure	to failure
Decline barbell press	15 repetitions	to failure	to failure
Lying Triceps extensions	15 repetitions	to failure	to failure

Additional exercises -- you can substitute:

Back workout

The back workout is the second workout of the week. The first one is the chest workout. Then the back. And you finish with the leg workout.

The back workout will develop the upper, mid and lower back as well as the biceps muscles in the front of the arms.

When you click the links you will see demonstrations of the exercises as well as tips to help you maximize your results.

Day 2 -- Back and biceps	First Set	Second set	Third set
Pulldowns	15 repetitions	to failure	to failure
Back hyperextensions	15 repetitions	to failure	to failure
One arm dumbbell rows	15 repetitions	to failure	to failure
Cable rows	15 repetitions	to failure	to failure
Reverse grip pulldowns	15 repetitions	to failure	to failure
Barbell curls	15 repetitions	to failure	to failure

Additional exercises you can substitute:

Safety note: you will see a lot of people doing pulldowns behind the neck. I don't recommend those -- it is too easy to get hurt.

Leg workout

The first workout of the week is the chest workout. Then you do the back workout. Finish the week with the legs.

This workout will develop all your leg muscles as well as the gluteal muscles.

You'll strengthen and tone the quadriceps muscles in the front of the thighs. The hamstrings in the back of the thighs. The calf muscles. And the gluteals for a strong, shapely rear.

Click on any of the links to see demonstration photos of each exercise, as well as tips to improve your results.

Day 3 -- Legs	First Set	Second set	Third set
Leg press	15 repetitions	to failure	to failure
Leg extensions	15 repetitions	to failure	to failure
Lying hamstrings	15 repetitions	to failure	to failure
Seated calf raises	15 repetitions	to failure	to failure
Lunges	15 repetitions	to failure	to failure
Standing calf raises	15 repetitions	to failure	to failure

Additional exercises -- you can substitute:

Working to failure

Because the repetitions are high you have to keep working. You can't quit just because you feel like it.

You can do one more repetition. You have to make yourself keep going, so the intensity is high. You are working to failure.

Why failure?

Failure means unable to do another repetition despite maximal effort. It's part physical. And partly mental. It means you don't give up too soon.

Doing exercises to failure really stimulates your metabolism. It will really help you burn off the fat.

A mix of high and low repetition sets

Now let's say you do 15 repetitions on the first set, 8 on the second set and 5 on the third set, that's fine. Look at what you have:

See, it gives you a good mix of high repetition for muscle definition and low repetition like the power lifters use. It will give you great all over benefits and will really burn up the fat.

Rest, cardio, abs

Take about a minute to rest between each set. There are 18 sets each day. With the rest period it takes about 40 minutes.

Make sure you do at least three days of cardio each week as well. This is especially important if you tend to gain weight easily. You can do the cardio before or after the weight training.

You also have to make sure you are doing your core routine (abdominals) at least two times each week. This will keep your waist thin and your stomach flat.

Stick with the basics

Unless you are training for a bodybuilding show it is not necessary to get into too many variations of weight training exercises. No need to get fancy. The exercises in these workouts give proven results.

So give these workouts a try. You'll get a giant boost to your metabolism. And you will lose weight, even if you thought you never could!

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