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Three Day Split Mass BuilderCreated by GreenPlastik
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Summary
2 Workouts / 19 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
This mass building program consists of three routines working on Chest and Triceps on Day 1, Back and Biceps on Day 2, and Legs on Day 3. The majority of the exercises are performed as 3 sets of 8 reps. Increase the weight after you can comfortably and safely do 3 sets of 12. Increase the weight and return to 3 sets of 8. Rinse and repeat. Add 35 minutes days of cardio on two off days or after two lift days if you're up to it.
Workouts
Legs
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Leg Press 3 sets: 8 reps, 8 reps, 8 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Leg Curls - Seated 3 sets: 8 reps, 8 reps, 8 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Leg Extensions 3 sets: 8 reps, 8 reps, 8 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Hack Squat 3 sets: 8 reps, 8 reps, 10 reps Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be together, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips a... |
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Thigh Abductor 3 sets: 20 reps, 20 reps, 20 reps The outer thighs are tough to work effectively, and the abductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of thi... |
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Thigh Adductor 3 sets: 20 reps, 20 reps, 20 reps Sit in machine with heels on bars. Pull in on lever to position legs apart. Release lever into position and grasp bars to sides. Move legs toward one another by adduction the hip. Return and repeat. |
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Calf Raise - Dumbbell, Standing 3 sets: 20 reps, 20 reps, 20 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
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Crunch - Exercise Ball 3 sets: 20 reps, 20 reps, 20 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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Torso Rotation 3 sets: 20 reps, 20 reps, 20 reps Adjust range of motion setting on machine to one side. Sit with legs against padding. Place torso against pad and grasp handles. Rotate torso through waist to opposite side and repeat. Adjust range of... |
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Latest Users
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thebuilderOmar Jabang from Glasgow , Lanarkshire (L A Fitness, Glasgow) |
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fraglelosergio ortiz from velez malaga, Malaga (club sensei) |
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shawnshawn manfredi from Alabama |
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defy522Mike Saia from Alabama |
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