Bodybuilding Tips | Bodybuilding Tips Unveil The Three Day Split Training Programme
Try this three day split training programme if you are looking for quick massive muscle gains…
DAY ONE Chest – Flat Bench, barbell( 4 sets, 6-10 reps)Incline Bench (4 sets, 6-10 reps) Dumbbell Flys(Incline bench, 6-10 reps) Dips(4 sets, as many as can do each set) Shoulders – Upright rows (using a Z bar, 4 sets 6-10 reps) Military Press(On smith machine or free standing with barbell, 4 sets, 6-10 Tri ceps – Push downs(4 sets,6-10 reps, kick backs with dumbbell, 4 sets, 6-10 reps) (Bare in mind, only 2 tri cep exercises as tris are worked when training chest) Abs – Leg raises, 4 sets, each set till fail, reverse leg raise/crunch, 4 sets, each until Fail, crunches, 4 sets, each set until fail
DAY TWO Legs – Squats( 4 sets, 6-10 reps each set) Leg Press(4 sets, 6-10 reps) Leg Extensions(4 sets, 6-10 reps) Hamstring curls, Lying down(4 sets, 6-10 reps) Standing Calve raises(4 sets, 6-10 reps) Seated Calves (4 sets, 6-10 reps) Abs – Same as above
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DAY THREE Back – Lat Pull Downs( 4 sets, 6-10 reps each) Seated Rowing( 4 sets, 6-10 reps each) Bent Over T-Bar(4 sets, 6-10 reps each) Shoulders – Bent over rear delt raises( 4 sets, 6-10 reps each Press behind the neck(4 sets, 6-10 reps each) Biceps – Barbell curls(4 sets, 6-10 reps each) Dumbbell curls(4 sets, 6-10 reps each) (Bare in mind, only 2 bi cep exercises as bis are worked when training back) Abs – Same as above
DAY FOUR This is your “rest” day so to say, no actual weight lifting. You need to do 15-20 Minutes on either treadmill, bicycle, or stair climbing, anything that will make you break a sweat. You can throw in abs as well
Once you feel stronger you can do cardio after your normal session, but don’t over train or burn out. You will know you are over training if you run out of energy, lose interest or feel nauseas whilst training, you also wont have the energy to carry on. Failure.
You can also change your exercises after a month so as to “confuse” the muscle into growing and so that your training does not become monotonous, eg Chest – Flat bench, dumbbells Incline bench, dumbbells.
Cable flys or Peck deck Dips can be replaced with decline bench press Etc, etc, chop and change exercises with different equipment, just keep to the same muscle group concentration.
Remember, the whole exercise eating plan is 60% eating, 40% training, keep the fat content down, the protein high and don’t eat carbs after 3pm.
If you want to grow in size, still follow low fat, but eat all the time, 6-7 small meals per day as opposed to 3 Massive meals, eating, nibbling all the time increases your metabolism which helps burn fat and add good quality lean mass.
(mass if training heavy, 6 reps at most per set, where you can’t push another rep). Leanness and shape if reps are between 10 and 12 using lighter weights.
Don’t Forget…Train hard and be strong.
- Mick Hart.
Founder of Mick Hart Training Systems and the No Bull Collection Magazine.
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