3 DAY Working Professional Gym Exercise Plan | BeerBiceps Push Pull Legs Training Split
Video
Description
My COLLEGE Training Plan :
Science of Weight Training :
Hypertrophy 101 :
Training Plan (All movements to be performed to 80% of failure. I am only mentioning the rep range you should target. Select weight according to the rep range.)
DAY 1 : BACK BICEPS
1)4 sets Deadlift : Low rep range (2-6 reps)
2)4 sets Pull ups OR HEAVY lat pull downs (aim for 6-10 reps)
3)3 sets Lighter Lat Pull downs (8-12 reps)
4)3 sets barbell rowing (8-12 reps)
5)3 sets one arm rowing (8-12 reps)
6)3 sets Bicep variation 1(8-12 reps)
7)3 sets Bicep variation 2 (8-12 reps)
8)3 sets Bicep variation 3 (8-12 reps)
DAY 2 : Chest-Shoulder-Triceps
1)4 sets Bench Press : Low rep range (2-8 reps)
2)4 sets decline press (6-12 reps)
3)3 sets incline press (8-12 reps)
4)3 sets chest fly (8-12 reps)
5)3 sets overhead shoulder press (8-12 reps)
6)3 sets Lateral raise (8-12 reps)
7)3 sets Tricep variation 1 (8-12 reps)
8)3 sets Tricep variation 2 (8-12 reps)
DAY 3 : Legs Abs Obs
1)5 sets Squats : Low rep range (2-8 reps)
2)4 sets Leg press OR Step ups (8-12 reps)
3)4 sets leg extension (8-12 reps)
4)3 sets hamstring curl (8-12 reps)
5)3 sets Ab variation 1 (8-12 reps)
6)3 sets Ab variation 2 (8-12 reps)
7)3 sets Side bends (8-12 reps)
8)3 sets Oblique twists (8-12 reps)
Another training plan in today’s video! Today’s video is what is called the 3 day split or the push pull legs split or the WORKING PROFESSIONAL split as I call it. The bare minimum you need to do if you’re serious about getting fit at the gym through your weight training. This video is a detailed exercise plan to get you to your muscle as well as strength goals! Hope you guys like this three day split workout routine. Perfect if you are a working professional 🙂
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