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Body Building and Sculpting - Beginner 3 day split
This specially designed program is for those individuals with interest in Body Building and Sculpting and that do not have too much weightlifting experience.

This routine is a 3 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the day 1 workout below to see its description with images and video!
Exercise Name Muscle Sets Reps Weight Seat Other
Flat Cable FlyChest312000
Flat Dumbbell PressChest312000
Incline Bench PressChest210000
Seated Dumbbell PressShoulders310000
Dumbbell Front Raise (Alternating)Shoulders210000
Cable Upright RowShoulders210000
Dumbbell ShrugsShoulders310000
Overhead Bar ExtensionArms312000
Reverse Grip ExtensionArms212000
Slant Board Oblique TwistAbs315000
Roman Chair Knee LiftsAbs215000

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