3 day 1 hour Muscle Group Split Workout

By Myworkouts

	Advanced (3+ years)
	63 minutes/day \| 3 days/week
	Build Muscle, Gain Strength, Tone Body, Fat Loss
	Barbell, Flat Bench, 2 x Dumbbell, Bodyweight, Loop Bands, 1 x Dumbbell, Suspension (TRX), Squat Rack, 1 x Kettlebell, Weight Plate Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	5 reps	60s
2.Dumbbell Bench Press	4 sets	8 reps	60s
3.Push-up	4 sets	8 reps	60s
4.Banded One-Arm Chest Press	3 sets	8 reps	60s
5.Bent Over Barbell Row	4 sets	5 reps	60s
6.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
7.Suspension Pull Up	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	5 reps	60s
2.Hand Stand Push-Up	4 sets	8 reps	60s
3.Barbell Shrug	4 sets	8 reps	60s
4.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
5.Kneeling Concentration Curl with Resistance Band	4 sets	8 reps	60s
6.Suspension Arm Curl	3 sets	8 reps	60s
7.Standing Dumbbell Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	5 reps	60s
2.Dumbbell Bulgarian Split Squat See Exercise Notes	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge See Exercise Notes	4 sets	8 reps	60s
4.Donkey Calf Raises - with Weight Plate	4 sets	12 reps	60s
5.Weighted Decline Situp	4 sets	6 reps	60s
6.Suspension Rollout	4 sets	8 reps	60s
7.Russian Twist See Exercise Notes	3 sets	10 reps	60s

Date Created: 10/29/2021, UTC

Last Updated: 10/29/2021, UTC

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