3 day 45 min Muscle Group Split Workout

By Myworkouts

	Advanced (3+ years)
	50 minutes/day \| 3 days/week
	Build Muscle, Gain Strength, Tone Body, Fat Loss
	Loop Bands, 2 x Dumbbell, Flat Bench, Decline Bench, Pull up bar, 1 x Dumbbell, Incline Bench 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.Banded Pushup	4 sets	5 reps	60s
2.Dumbbell Bench Press	4 sets	8 reps	60s
3.Eccentric Only Incline Push Up	4 sets	8 reps	60s
4.Dumbbell Decline Bench Press	3 sets	8 reps	60s
5.Chin-up	4 sets	5 reps	60s
6.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Single-Arm Standing Dumbbell Shoulder Press	4 sets	5 reps	60s
2.Arnold Press	4 sets	8 reps	60s
3.Scapular Pull-Up	4 sets	8 reps	60s
4.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
5.Alternating Incline Dumbbell Biceps Curl	4 sets	8 reps	60s
6.Kneeling Concentration Curl with Resistance Band	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Side Lunge	4 sets	5 reps	60s
2.Dumbbell Bulgarian Split Squat See Exercise Notes	4 sets	8 reps	60s
3.Banded Front Squat See Exercise Notes	4 sets	8 reps	60s
4.Donkey Calf Raises - with Weight Plate	4 sets	12 reps	60s
5.Hanging Single-Leg Raise	4 sets	6 reps	60s

Date Created: 10/29/2021, UTC

Last Updated: 10/29/2021, UTC

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