Bench press
Incline
bench press
Front pulldowns
Behind-neck
pulldowns
Low pulley
row
Stiff-legged
dead lifts
Leg curls
Squats
Lunges
Standing
calf raise
Behind-neck
military press
Lateral raise
Upright row
Barbell curls
Dips |
| Men and
Women's Standard 3-Day Split |
With most beginning clients, a 3-day
split is most effective. In this split you only
need to work out each body part once a week
(recommended) using the basic pyramid method.
This is perfect for people with a busy schedule
who can only get in the gym three times a week.
Slow and steady gains will be
achieved if the exercices are done at 100%.
Working out at 80% intensity will provide great
body maintenance for men and muscle tone for
women. Workouts should last approximately 45
minutes to one hour. When I am training my
clients I will sometimes superset the lifting
exerciese with an abdominal exercise (like
hanging knee ups or crunches on a decline bench).
These are the exercises that my
clients do while under my close supervision.
Please use caution when working out, no matter
what the circumstances. I recommend using an
experienced spotter or trainer when doing any
lifting. Jean-Paul Fitness Specialists is not
personally responsible for any injury you may
incur. It is possible that you may experience:
- Soreness
- Pulled muscles
- Heat prostration
- Muscle or ligament
tears
- Broken bones
If I have left anything out, use your
imagination! Typical weight-lifting related
injuries occur in the lower back, shoulders,
elbows (triceps tendon especially) and knees; but
they are not limited to those areas. PLEASE BE
CAREFUL. Don't forget to stretch between every
set.
|
|
| MONDAY |
| EXERCISE |
SET # |
REP # |
| Chest |
| bench
press |
3 x |
12, 10, 6-8 |
| incline bench press |
3 x |
12, 10, 6-8 |
| decline dumbbell press |
2 x |
8-12 |
|
| Back |
| front
pulldowns |
3 x |
12, 10, 6-8 |
| stiff arm pulldowns |
2 x |
8-12 |
| behind-neck
pulldowns |
3 x |
12, 10, 6-8 |
| low
pulley row |
2 x |
8-12 |
| t-bar row |
2 x |
8-12 |
|
| WEDNESDAY |
| EXERCISE |
SET # |
REP # |
| Hamstrings |
| stiff-legged
deadlifts |
3 x |
15, 12, 8-10 |
| leg
curls |
2 x |
8-12 |
|
| Quads |
| squats or hack squats |
3 x |
12, 10, 6-8 |
| lunges (with dumbbells) |
2 x |
15-20 |
| leg extensions |
2 x |
8-12 |
|
| Calves |
| donkey calf raises |
3 x |
15-20 |
| standing
calf raises |
2 x |
12-20 |
|
| FRIDAY |
| EXERCISE |
SET # |
REP # |
| Deltoids |
| behind
the neck military press |
3 x |
12, 10, 6-8 |
| lateral raises |
3 x |
8-12 |
| upright row |
2 x |
8-12 |
|
| Biceps |
| barbell
curl |
3 x |
12,10, 6-8 |
| incline curl |
2 x |
8-12 |
| concentration curl |
2 x |
8-12 |
|
| Triceps |
| skull crushes or dips |
3 x |
10, 8, 4-6 |
| overhead tricep extensions |
2 x |
8-12 |
| cable tricep extension |
2 x |
8-12 |
|
|