D_Nubian’s BodyBlog

I have been doing a 3 day split for a while with marked results. Any feedback is welcome.

I do ABS M-F at lunch so I will list that 1st

Hanging Knee raises 4 x 25

Stright Leg Raises 4 x 15

Roman Chair Cable Sit Ups 4 x 15 (drop sets)

Crunches 50 x 3 (Front and each side)

Med Ball Standing Twists 2 x 25

BarBell Twists 100

My split is usally Mon-Wed-Fri

 I proceed each work with 30mins of cardio

 Day 1:

Incline Bench press 3 x 6-8 ( working sets, I usually do 1-2 warm up sets)

Decline Bench Press 3 x 6-8

Flat Bench Press 3 x 6-8

Pec Dec 4 x 10

Reverse Pec Dec 3 x 10

Military Press/Seated Lat- Raise 3 x 8

Dips 3 x 10

Over Head Tri pull downs 4 X 10

Hammer Strength push downs 4 x 10

Day 2:

Leg Extensions 4 X 8-10 (Iso)

Leg Press 10 x 10 (pyramid)

Leg Curls 6 x 10

Sumo Dead Lifts 4 x 6-8

Day 3:

Wide Grip Lat Pull down 4 x 10

Pull ups 4 x 10

Dead Lifts 4 x 6-8

Rows 4 x 10 (standing I just use the barbell when I complete Dead Lifts)

Seated Cable rows 3 x 10 (wide grip with Handles) 3 x 10 (close grip with small handle)

Standing Bicep Curls 4 x 10 (drop sets) then  1 set of 21s

Hammer Strength Preacher Curls (drop sets from Max iin increments of 10lbs until I get down 2 45lbs)

Seated Dumbell Curls Drop sets until failure

Cable Curls 4 X 10

Well thats the workout I have been in since Nov I have noticed some improvement I will post new pics when I get back 2 the States.

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