This program is a 3-way split. A split provides balance across your workouts, and focus to major muscle groups in each workout. This is my foundation whenever I walk into a gym. Its the result of years of reading, advice from personal trainers, and tips from fellow gym buddies. I often blend it with new or different exercises to mix things up.

Chest and Legs

  • Dumbbell chest press
  • Dumbbell chest fly
  • Squat
  • Shrug
  • Leg press
  • Horizontal row
  • Lat pulldown
  • Hamstring curl
  • Calf raises

Shoulders and Arms

  • Dumbbell shoulder press
  • Preacher curls
  • Skull crusher
  • Machine shoulder press
  • Dumbbell lat raise
  • Tricep pull down
  • Dumbbell front deltoid raises
  • Cable machine bicep curl
  • Reverse fly
  • Crunches

Chest and Back

  • Dumbbell chest press
  • Dumbbell chest fly
  • Chinup
  • Deadlift
  • Reverse preacher curls (forearm)
  • Lat pulldown
  • Cable chest fly
  • Shrug
  • Machine chest press
  • T3 trap raise