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Gym Workout Routines - Bodybuilding 3 Day Split

Please find below a sample 3 day split bodybuilding workout routine. Please be aware that this is an advanced gym routine. Ideally (to reap the rewards), you will have weight trained consistently for several years (progressing through routines, such as Toning > Strength > Bodybuilding 2 Day Split).

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3-Day Split Bodybuilding Gym Routine:

Sample Gym Routine - Bodybuilding 3 Day Split
Weeks - 1 to 4
Training Days - Weights 3 Days in a row, 1 day off, then repeat. Cardio 2 Times a Week.
Working Sets - 4 (2 mins. rest between sets)
Repetitions - 12 to 8
Percentage of 1 RM (if applicable) - 70 to 85%

Bodybuilding Workout A:

WORKOUT A
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Superset Straight-Arm Pulldonws & Wide-Grip Pull-Ups	Latissimus Dorsi (Back)
4	Seated Rows	Latissimus Dorsi (Back)
5	High Pulls	Trapezius - Mid Fibres (Traps)
6	Dips	Triceps (Arm)
7	Superset Tricep Pushdowns & Dumbbell Tricep Extension	Triceps (Arm)
8	Superset Lying Hip Flexion with Sit-Ups	Abdominals & Hip Flexors (Stomach)
9	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

3-Day Split Gym Workout B:

WORKOUT B
No.	EXERCISE	TARGET AREA
1	Warm-Up: Treadmill (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Superset (21's) Bent-Over Dumbbell Raises, Dumbbell Lateral Raises* & Dumbbell Shoulder Press	Deltoids (Shoulders)
4	Superset Leg Extension with 45 Degree Leg Press	Quadriceps (Thighs)
5	Squats	Quadriceps (Thighs)
6	Superset Standing Calf Raises with Seated Calf Raises	Gastrocnemius & Soleus (Calfs)
7	Cool-Down: Treadmill (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise. *ANOTHER IMPORTANT NOTE: To avoid possible injury, start movement a few inches away from your thigh, as the far weaker Supraspinatus (Rotator Cuff Muscle) initiates lateral arm movement.

3-Day Split Workout C:

WORKOUT C
No.	EXERCISE	TARGET AREA
1	Warm-Up: Treadmill (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Flat Bench Press	Pectoralis Major (Chest)
4	Superset Incline Dumbbell Flyes with Incline Dumbbell Press	Pectoralis Major - Clavicular Fibres (Upper Chest)
5	Superset Lying Leg Curl with Stiff-Leg Deadlifts	Hamstrings (Leg Biceps)
6	EZ Bar Curls	Biceps (Arm)
7	Cool-Down: Treadmill (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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