3 Day Split Program

DAY 1. CHEST & TRICEPS
DAY 2. LEGS & SHOULDERS
DAY 3. BACK AND BICEPS

CHEST & TRICEPS

  • Barbell Bench Press – 4 SETS x 12 REPS

SUPERSET – BENCH PUSHUPS x 20

  • Incline Dumbbell Press – 4 SETS x 12 REPS
  • Bench Dips – 3 SETS TO FAILURE
  • Dumbbell Skull Crushers – 4 SETS x 12 REPS
  • Overhead Triceps Extension – 4 SETS x 12 REPS
  • Tricep Rope Pulldown – 4 SETS x 12 REPS

LEGS & SHOULDERS

  • Barbell Squats – 4 SETS x 15, 12, 10, 8 REPS

INCREASE WEIGHT GRADUALLY PER SET

  • Weighted Walking Lunges – 4 SETS x 20 STEPS
  • Dumbell Shoulder Press – Dropset 4 SETS x 10
  • Barbell Military Press – 4 SETS x 12 REPS
  • Lateral Raise – 4 SETS x 12 REPS
  • Leg Press – 4 SETS x 12 REPS
  • Leg Extension – 4 SETS TO FAILURE

BACK & BICEPS

  • Lat Pulldown (Overhand Grip) – 4 SETS x 12 REPS
  • Lat Pulldown (Underhand Grip) – 4 SETS x 12 REPS
  • Assisted Pull-Ups – 4 SETS x 12 REPS
  • Chin Ups – 4 SETS TO FAILURE
  • Barbell Curl (Wide Grip to Narrow Grip) – 4 SETS x 10 REPS per GRIP
  • Dumbbell Hammer Curl – 4 SETS x 10 REPS
  • Seated Row – 4 SETS x 12 REPS
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