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 day 1 workout below to see its description with images and video!

Exercise Name	Muscle	Sets	Reps
Flat Cable Fly	Chest	3	12
Flat Dumbbell Press	Chest	3	12
Incline Bench Press	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

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