Female 3 Day Split

3 Day Split Training Routine
Designed for those who want to gain tone and shape

 

Monday; Chest & Biceps

 

Wednesday; Back & Triceps

 

Friday; Legs & Shoulders

 

I would suggest that you set your programme out as follows;

 

4-5 Exercises per body part

 

2-3 Sets per exercise

 

Set 1 x 10 reps

 

Set 2 x 8 reps

 

Set 3 x 6 - 4 reps

 

Make sure that you keep the weight to one that you can handle without cheating. Keep a full strict movement.

Try not to rest too long between sets and remember that you are in the gym to make progress not to socialise.

 

 

Monday;

 

Chest;                                                        Biceps;

 

Flat Bench Press                                       Preacher Curls

 

Incline Bench Press                                  Seated Dumbbell Curls

 

Decline Bench Press                                 21`s

 

Pullovers or Dips                                     Standing Barbell Curls

 

Peck Deck or Crossovers                         One Arm Cable Concentration Curls

 

 

Wednesday;

 

Back;                                                        Triceps;

 

Wide Grip Behind Neck Pulldowns         Close Grip Pushdowns

 

Medium Grip Front Pulldowns                Wide Grip Pushdowns

 

Base Pully Rows                                      Reverse Grip Flat Bench Press

 

Dumbbell Rows or Deadlifts                   Close Grip Flat Bench Press

 

Wide Grip Behind Neck Chins                Single Cable Kickbacks

 

 

Friday;

 

Legs;                                                         Shoulders;

 

Double Leg Extensions                             Side Lateral Raises

 

Leg Press                                                   Front Lateral Raises

 

Hack Squats                                               Bent Over Flies

 

Squats                                                        Behind Neck Seated Barbell Press  

 

Double Leg Curls                                      Shrugs or Upright Rows

 

 

Abdominals;

 

4 x Sets of 25 reps of Crunches

 

5 Minutes of twists on the edge of a bench with a broom handle behind your neck.

Place your feet flat on the floor, and make sure you twist all the way round as far as you can.

Keep a strict upright position and your lower section of the body fixed to the bench.

Only movement is in the upper part of the body. Try and work up to 10 minutes a day.

Calves;
 

Train your calves every day that you go to the gym. But with the calves you only choose 1 exercise for that day.

You can choose from the following exercises;

 
  1. Seated Calve Raises
  2. Standing Calve Raises
  3. Leg Press Calve Raises
  4. Reverse Hack Squat Calve Raises
 

When choosing and exercise I suggest that you also change your direction of your feet;

 
  1. Monday; Point Feet Forward
  2. Wednesday; Point Feet In
Friday; Point Feet Out