Step by Step Workout: Men’s 3-Day Split Weight Lifting + Abs

There are a number or reasons to switch workout routines. One is periodization, which is to change workouts up every once in a while to keep your body guessing, giving it the shock factor when you hit the gym. A second reason to change a workout is mental fatigue. Since I have been working out with the same program for so long, I have found myself not wanting to get into the gym. I am no longer excited by the workouts, and I need a change to keep things fresh. A final reason to change up a workout is if you find you are hitting a plateau, and no longer seeing the gains that you did when you first started the workout.

The Workout

This is the current 3 day split I am using for my workouts. I have been lifting very heavy with low reps for a long time, and I need a change for a number of reasons. If you have been using the same program for a while, or not seeing the results you think you should be seeing from your workout, then you may want to consider switching things up.

Day 1 Chest & Back

Reverse Grip Decline DB Press: Warm-Up Set, 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Flat DB Press: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Incline DB Flys: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

V-Bar Cable Pulldown: Warm-Up Set, 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Cable Pushdown: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Supermans: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Day 2 Shoulders & Arms + Abs

Arnold DB Press: Warm-Up Set, 4 Standard Sets (8-10 reps). 1-2 min rest between sets

One-Arm Cable Lateral Raise: 4 Standard Sets (8-10 reps) each arm. 1-2 min rest between sets

Tricep Kickbacks: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Barbell Curl: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

One-Arm Cable Curl: 4 Standard Sets (8-10 reps) each arm. 1-2 min rest between sets

Abs

Cable Ab Crunches: 2 Standard Sets (20-25 reps). 1 min rest between sets

Ab Wheel Roll Out: 2 Standard Sets (20-25 reps). 1 min rest between sets

Russian Twists: 2 Standard Sets (20-25 reps). 1 min rest between sets

Crunchy Frogs: 2 Standard Sets (20-25 reps). 1 min rest between sets

Day 3 Legs + Abs

Squats: Warm-Up Set, 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Deadlifts: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Leg Extensions: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Calf Raises: 4 Standard Sets (8-10 reps). 1-2 min rest between sets

Abs

Ab Wheel Roll Out: 2 Standard Sets (20-25 reps). 1 min rest between sets

Crunchy Frogs: 2 Standard Sets (20-25 reps). 1 min rest between sets

Plank Downward Dog Pulses: 2 Standard Sets (20-25 reps). 1 min rest between sets

Oblique V-Ups: 2 Standard Sets (20-25 reps) each side. 1 min rest between sets

Tips for Success

Keep a log: Write down all of your exercises in a notebook with the exercise, sets, weight lifted, and reps for each set. Give yourself a note at the end of each exercise to as if you should be increasing your weight, improving on form, or decreasing time between sets. This helps you the next week so you don’t need to think about what it is you did the week before for each exercise.

I use the following format:

Deadlifts

Set 1: 200 lbs      10 reps

Set 2: 200 lbs      10 reps

Set 3: 200 lbs      9 reps

Set 4: 200 lbs      8 reps

Get a workout partner: This can be someone who does the same workout with you, or just someone to exercise with you. People with workout partners tend to be more successful in the gym because they are inclined to help each other out, whether it is getting to the gym, or spotting, and giving tips on form.

Warm-Up Set: Completing a warm-up set before starting an exercise is critical to preventing injury. I used to never perform these, and I ended up injuring myself a few times before learning my lesson. To complete a warm up set, use about 50% of your max set weight for 10 reps. Stretch and rest before starting your exercise.

Stretch Between Sets: During your rest times, getting water is always a good thing, but so is stretching. Make sure to stretch your targeted muscles for at least 10 seconds between sets to prevent injury and encourage muscle growth.

Active Rest: Overtraining is a real thing, and I have experienced it. Have a rest day between workouts to give your body a chance to recuperate. This does not mean sit around and do nothing all day. Get up and move on your rest day to keep muscles from tensing up. It can be as simple as walking or stretching to begin, or you can play a sport or go to a yoga class if you are feeling really energetic. The importance of this is to keep moving.

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