3 DAY Working Professional Gym Exercise Plan | BeerBiceps Push Pull Legs Training Split
- 6 years ago
My COLLEGE Training Plan : \r
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Science of Weight Training : \r
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Hypertrophy 101 : \r
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Training Plan (All movements to be performed to 80% of failure. I am only mentioning the rep range you should target. Select weight according to the rep range.)\r
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DAY 1 : BACK BICEPS\r
1)4 sets Deadlift : Low rep range (2-6 reps)\r
2)4 sets Pull ups OR HEAVY lat pull downs (aim for 6-10 reps)\r
3)3 sets Lighter Lat Pull downs (8-12 reps)\r
4)3 sets barbell rowing (8-12 reps)\r
5)3 sets one arm rowing (8-12 reps)\r
6)3 sets Bicep variation 1(8-12 reps)\r
7)3 sets Bicep variation 2 (8-12 reps)\r
8)3 sets Bicep variation 3 (8-12 reps)\r
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DAY 2 : Chest-Shoulder-Triceps\r
1)4 sets Bench Press : Low rep range (2-8 reps)\r
2)4 sets decline press (6-12 reps)\r
3)3 sets incline press (8-12 reps)\r
4)3 sets chest fly (8-12 reps)\r
5)3 sets overhead shoulder press (8-12 reps)\r
6)3 sets Lateral raise (8-12 reps)\r
7)3 sets Tricep variation 1 (8-12 reps)\r
8)3 sets Tricep variation 2 (8-12 reps)\r
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DAY 3 : Legs Abs Obs\r
1)5 sets Squats : Low rep range (2-8 reps)\r
2)4 sets Leg press OR Step ups (8-12 reps)\r
3)4 sets leg extension (8-12 reps)\r
4)3 sets hamstring curl (8-12 reps)\r
5)3 sets Ab variation 1 (8-12 reps)\r
6)3 sets Ab variation 2 (8-12 reps)\r
7)3 sets Side bends (8-12 reps)\r
8)3 sets Oblique twists (8-12 reps)\r
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Another training plan in todays video! Todays video is what is called the 3 day split or the push pull legs split or the WORKING PROFESSIONAL split as I call it. The bare minimum you need to do if youre serious about getting fit at the gym through your weight training. This video is a detailed exercise plan to get you to your muscle as well as strength goals! Hope you guys like this three day split workout routine. Perfect if you are a working professional :)\r
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BeerBiceps - YouTubes first India specific fitness and food channel\r
\r
Fitness, food and fitness-food.\r
\r
Like, comment, subscribe and share on facebook!\r
\r
Facebook: \r
Instagram: @beerbiceps\r
Twitter: @beerbicepsguy\r
Zomato: @beerbiceps\r
Snapchat: @ranveer.1693
\r
Science of Weight Training : \r
\r
Hypertrophy 101 : \r
\r
Training Plan (All movements to be performed to 80% of failure. I am only mentioning the rep range you should target. Select weight according to the rep range.)\r
\r
DAY 1 : BACK BICEPS\r
1)4 sets Deadlift : Low rep range (2-6 reps)\r
2)4 sets Pull ups OR HEAVY lat pull downs (aim for 6-10 reps)\r
3)3 sets Lighter Lat Pull downs (8-12 reps)\r
4)3 sets barbell rowing (8-12 reps)\r
5)3 sets one arm rowing (8-12 reps)\r
6)3 sets Bicep variation 1(8-12 reps)\r
7)3 sets Bicep variation 2 (8-12 reps)\r
8)3 sets Bicep variation 3 (8-12 reps)\r
\r
DAY 2 : Chest-Shoulder-Triceps\r
1)4 sets Bench Press : Low rep range (2-8 reps)\r
2)4 sets decline press (6-12 reps)\r
3)3 sets incline press (8-12 reps)\r
4)3 sets chest fly (8-12 reps)\r
5)3 sets overhead shoulder press (8-12 reps)\r
6)3 sets Lateral raise (8-12 reps)\r
7)3 sets Tricep variation 1 (8-12 reps)\r
8)3 sets Tricep variation 2 (8-12 reps)\r
\r
DAY 3 : Legs Abs Obs\r
1)5 sets Squats : Low rep range (2-8 reps)\r
2)4 sets Leg press OR Step ups (8-12 reps)\r
3)4 sets leg extension (8-12 reps)\r
4)3 sets hamstring curl (8-12 reps)\r
5)3 sets Ab variation 1 (8-12 reps)\r
6)3 sets Ab variation 2 (8-12 reps)\r
7)3 sets Side bends (8-12 reps)\r
8)3 sets Oblique twists (8-12 reps)\r
\r
Another training plan in todays video! Todays video is what is called the 3 day split or the push pull legs split or the WORKING PROFESSIONAL split as I call it. The bare minimum you need to do if youre serious about getting fit at the gym through your weight training. This video is a detailed exercise plan to get you to your muscle as well as strength goals! Hope you guys like this three day split workout routine. Perfect if you are a working professional :)\r
\r
\r
----------------------------------------------\r
\r
BeerBiceps - YouTubes first India specific fitness and food channel\r
\r
Fitness, food and fitness-food.\r
\r
Like, comment, subscribe and share on facebook!\r
\r
Facebook: \r
Instagram: @beerbiceps\r
Twitter: @beerbicepsguy\r
Zomato: @beerbiceps\r
Snapchat: @ranveer.1693