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3-Day Split Mass Builder

Created by GreenPlastik

  • Currently 4.2/5 Stars.
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based on 6 ratings.

Tagged as: mass, Muscle, split, Pump, and Bulk

Workout Programs → 3-Day Split Mass Builder
The 3-Day Split Mass Builder program is one of many DailyBurn workout programs. Sign up for a FREE DailyBurn account and start tracking your progress towards this workout, or find another one that you like.

Summary

4 Workouts / 26 Exercises

4% Cardio / 96% Strength Training

Latest Exercisers

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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

Description

Day one of a split mass builder workout.

View Workout Details

Bb_machine_bench_press Bench Press - Machine
3 sets: 8 reps, 8 reps, 8 reps
Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...
Bb_butterfly Butterfly
3 sets: 8 reps, 8 reps, 8 reps
Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget...
Bb_cable_crossover Cable Crossover
3 sets: 8 reps, 8 reps, 8 reps
Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o...
P_thumb
by GreenPlastik
Seated Tricep Extension (Machine)
3 sets: 8 reps, 8 reps, 10 reps
Sit on seat. Grasp handles and place back of upper arms parellel on padding with elbows approximately in line with the lever's fulcrum. Push lever down until arm is fully extended. Return and repeat. ...
Bb_tricep_pushdown_rope Tricep Pushdowns - Rope
3 sets: 8 reps, 8 reps, 8 reps
Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio...
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 Tricep Kickbacks - Dumbbell
3 sets: 8 reps, 8 reps, 8 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...
Bb_one_arm_tricep_extension Tricep Pushdowns - One Arm
3 sets: 8 reps, 8 reps, 8 reps
With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ...

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What People are Saying

kaliyooguh

it is a nice workout program, but certainly not conducive to building mass. a mass program would have barbell bench press, squats, chins, heavy rows, and other full-body exercises instead of machines and cables

Created 10 months ago by kaliyooguh

cirin

Typical Routine

Not meaning any offense but you would see more results overall if you're training your lower body as much as your upper body. You're doing far less volume for your legs which comprise ~60% of the muscle in your body, by doing this you are lowering the potential amount of GH(Growth Hormone) that is created through the stimulation caused by working out. You might want to consider cutting it into a 4-day split where you're working legs 2 of those days to really maximize your rest and growth.

Created about 1 year ago by cirin

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