Bodybuilding Workout Routines for Triceps , Back, chest, abs, shoulder, Biceps & Legs with 3 day Split Exercise

It’s a dependable fact that split exercises are preferable for building bulk over full body exercises and best workout routine. 3 day splits exercise the most well-known exercise schedules around. Furthermore, it's for good reasons; this routine never falls flat. It will give you a respectable physique that can contend with the best of the mass.

It takes significantly more than simply preparing with a split routine to get the advantages that this sort of exercise has over different types of preparing. Here I will give the ideal 3 days split exercise routine for putting on bulk rapidly.

Keeping in mind the end goal to receive the genuine benefits from this standard, you need the correct setup. The matching of muscle groups, the recurrence of your sessions, the force of your exercises, your rest periods, these things must be on point with the goal for you to get the genuine outcomes that one anticipates from such schedules.

What is a Split exercise?

A split exercise is a weight preparing strategy where you prepare distinctive muscle bunches on various days of the week. Meaning, you don't prepare your whole body on any given day, yet maybe a couple of significant muscle bunches every day.

The two noteworthy parts of this best gym workout routine make it so compelling for working out is that it enables you to invest more energy in each muscle assemble preparing them with more power than a full body would enable you to do. You additionally have more days to give your muscles a chance to recuperate and develop.

The reason the 3 days split exercise is so well known

The normal weight lifter who has a bustling life is as yet ready to keep up an extraordinary body will be, 9 out of 10 times following a 3 day split schedules. The best gym routine enables you to carry on with your and react to life's different obligations without turning into a gym rodent.

What are the genuine advantages of the 3-day part standard?

Believe me the exercise routine I'm going to give you is not simple at all; it will beat you senseless and give you extraordinary outcomes as a reward. The sessions will be serious for an initial couple of weeks however once you get balanced and settled, the standard will be anything but easy to keep up while as yet giving you an incredible exercise. You will dependably anticipate your sessions.

The genuine advantages of preparing three times each week utilizing a split routine are, as I quickly specified over, the consideration you're ready to give each muscle amass which translates into the capacity to prepare them for a higher power than a circuit, full body exercise would enable you to.

3 Day Split Workout Routine

Do all sets stated below. Hold rests to less than 2 minutes. Do dynamic stretches before you start and static stretches toward the end. You don't need to stretch however it does as such. Do warm-ups set before each activity with around 40-60% of your general set burdens. The warm-up set doesn't check, so the 3 sets are consistent sets at your general load.

Mondays: Triceps, Chest, Abs


Tricep extension : 3 sets of 10-12 reps
Tricep Dips: 3 Sets of 10-12 reps (feet before chest)
Dumbbell overhead triceps expansions: 3 sets of 8-12 reps
Close grip bench press: 2 sets of 10-12 reps. (elbows point forward, hands around 5 inches separated)


Bench Press: 3 sets of 8-12 reps each
Slope Dumbbell Press: 3 sets of 9-12 reps
Machine Flies: 3 sets of 8-10 reps
Chest Dips: 3 sets of 10-16 reps (feet behind, hanging over)


Hanging leg raise: 3 sets of 8-12 reps
Ball Abs Crunches: 3 sets of 8-12 reps
Decline sit-ups: 3 sets of 10-16 reps
Wednesday: Back and Biceps


Lat Pull-downs: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps
Dead lifts: 4 sets of 8-10 reps
Pull-ups: 4 sets to the time you fall


Dumbbell Hammer Curls: 3 sets of 8-10 reps
Barbell Bicep Curls: 3 sets of 8-10 reps
Close Grip Chin-ups: 4 sets of 8-10 reps

Friday: shoulders, legs, abs


Sidelong Dumbbell Raise: 3 sets of 10-12 reps
Military Press: 3 sets of 8-10 reps
Cable Front raise: 3 sets of 8 – 10 reps
Dumbbell Seated shoulder press: 3 sets of 8-10 reps


Leg curls: 3 sets of 10-12 reps
Leg expansion: 3 sets of 10-reps
Squats: 3 sets of 8-10 reps
Calve raise: 4 sets of 10-12 reps


Sit-ups: 3 sets of 10-12 (moderate and controlled reps)
Stomach muscle crunches: 4 sets of 10-12 reps (moderate reps, utilize weights to make reps more troublesome)
Leg raise: 3 sets of 10-12 reps.

This muscle building best exercise routine will pack on the mass, and it's anything but easy to take after. Make sure to utilize weights that you can rep for the expressed number of reps. Significance, don't utilize light weights and after that simply stop once you achieve the quantity of reps, that'd return little outcomes. You have to utilize weights that are sufficiently overwhelming for the rep go so you can't go past.

Final Thoughts

Practice great breathing strategy, monitor time between sets as you can undoubtedly lose track and rest for a long time, diminishing the viability of the sets. Additionally, notice time to what extent your sets take and attempt to keep up a reliable beat, moderate and controlled yet not too slow.

I also follow this best routine for gym and have recommended it to numerous others with awesome achievement. Good luck with your wellness objectives however you won't require if you take after this routine and eat right.

leave a comment

LOG In With