Three Day Split Training Program
Monday, Wednesday and Friday.

DAY ONE
Chest - Flat Bench, barbell( 4 sets, 6-10 reps)Incline Bench
(4 sets, 6-10 reps)
Dumbell Flyes(Incline bench, 6-10 reps)
Dips(4 sets, as many as can do each set)
Shoulders - Upright rows(using a Z bar, 4 sets 6-10 reps)
Military Press(On smith machine or free standing with barbell,
4 sets, 6-10
Triceps - Push downs(4 sets,6-10 reps, kick backs with
dumbbell, 4 sets, 6-10 reps)
(Bare in mind, only 2 tricep exercises as tris are worked
when training chest)
Abs - Leg raises, 4 sets, each set till fail, reverse leg
raise/crunch, 4 sets, each until Fail, crunches, 4 sets,
each set until fail

DAY TWO
Legs - Squats( 4 sets, 6-10 reps each set)
Leg Press(4 sets, 6-10 reps)
Leg Extensions(4 sets, 6-10 reps)
Hamstring curls, Lying down(4 sets, 6-10 reps)
Standing Calve raises(4 sets, 6-10 reps)
Seated Calves (4 sets, 6-10 reps)
Abs - Same as above

DAY THREE
Back - Lat Pull Downs( 4 sets, 6-10 reps each)
Seated Rowing( 4 sets, 6-10 reps each)
Bent Over T-Bar(4 sets, 6-10 reps each)
Shoulders - Bent over rear delt raises( 4 sets, 6-10 reps
each Press behind the neck(4 sets, 6-10 reps each)
Biceps - Barbell curls(4 sets, 6-10 reps each)
Dumbell curls(4 sets, 6-10 reps each)
(Bare in mind, only 2 bicep exercises as bis are worked
when training back)
Abs - Same as above

DAY FOUR
This is your "rest" day so to say, no actual weight lifting.
You need to do 15-20 Minutes on either treadmill, bicycle,
or stair climbing, anything that will make you break a sweat.
You can throw in abs as well

Once you feel stronger you can do cardio after your normal
session, but don’t over train or burn out. You will know you
are over training if you run out of energy, lose interest or
feel nauseous whilst training, you also wont have the energy
to carry on. Failure.

You can also change your exercises after a month so as to
"confuse" the muscle into growing and so that your training
does not become monotonous, for example Chest - Flat bench, dumbbells
Incline bench, dumbbells.

Cable flyes or Peck deck Dips can be replaced with decline
bench press Etc, etc, chop and change exercises with
different equipment, just keep to the same muscle group
concentration.

Remember, the whole exercise eating plan is 60% eating, 40%
training, keep the fat content down, the protein high and
don’t eat carbs after 4pm.

If you want to grow in size, still follow low fat, but eat
all the time, 6-7 small meals per day as opposed to 3
Massive meals, eating, nibbling all the time increases your
metabolism which helps burn fat and add good quality lean
mass.

(mass if training heavy, 6 reps at most per set, where you
can't push another rep). Leanness and shape if reps are
between 10 and 12 using lighter weights.