Strength Training - 3 Day Split

Here you will find a three day weight lifting workout. 

This routine comprises of a three day split, with one rest day in between each day.  

You may work out abs on the alternating days if you wish. 

Videos of each workout coming soon

Day 1 

Legs

Barbell Squats – 3 sets of 10

Seated Leg extensions – 3 sets of 10

Lying leg curls – 3 sets of 10

Calf raises – 3 sets of 10

Shoulders 

Dumbbell military press – 3 sets of 10

Lateral side raises – 3 sets of 10 each arm

Front Raises – 3 sets of 10 each arm.

If you’re looking for a weights routine to get started on then this is Day 1 of a 3 day split. Weights may vary. You should be aiming to lift a weight that you find a struggle to reach 10 reps. If you are finding the weight easy with for more than 10 reps, then add more weight.

Day 2

Chest

Dumbbell/Barbell Chest Press – 3 sets of 10

Press ups – 3 sets of 10

Dumbbell Flyes – 3 sets of 10

Triceps

Overhead Tricep Press – 3 sets of 10

Tricep Kickback – 3 sets of 10

Bench Dips – 3 sets of 10

Day 3

Back

Lat Pulldowns – 3 sets of 8-12 reps

Deadlifts – 3 sets of 6-8

Bent over rows – 3 sets of 10

Biceps

Standing Bicep Curls – 3 sets of 10

Seated Hammer Curls – 3 sets of 10

These exercises must be performed with a weight that is comfortable for you to lift. I do not take any responsibility for any injuries caused. Please seek professional advice on how to use the equipment before undertaking any of the exercises shown in the routines above.