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| FITSENSE SPORTS |
| by The Fitsense Team |
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fitness & training articles |
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There are a huge variety of different workout-routines so the intention of the following routines are to act as a guideline, rather than a fixed schedule. You'll find 3,4, and 5 day routines
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| 3-Day Split Variation Program |
| Day 1 - Chest & biceps |
| Do |
Sets |
Reps |
Bench/Chest Press
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4 |
10 |
Incline DB Press
|
3 |
10 |
Flat Flyes
|
3 |
10 |
Preacher Curl
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3 |
10 |
Seated DB Curl
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3 |
10 |
| Day 2 - Back, triceps & calves |
Lat Pull down Back
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3 |
10 |
| Bent-Over Row |
3 |
10 |
Dips/Dip Machine
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3 |
10 |
Tricep Pushdown
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3 |
10 |
Standing Calf Raise
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3 |
10 |
| Seated Calf Raise |
3 |
10 |
| Day 3 - Shoulders and legs |
| Shoulder Press |
3 |
10 |
Upright Row
|
3 |
10 |
Barbell Squat
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4 |
10 |
Leg Press
|
4 |
10 |
| Leg Curl |
3 |
10 |
| Rest a day between Day 3 and Day 1 if you need to, otherwise do Day 1 to Day 3, repeat Day 1 and Day 2 and then rest 2 days. Then start the next week with Day 3. |
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| 4-Day Split Variation Program |
| Day 1 - Chest & Biceps |
| Do |
Sets |
Reps |
Bench Press
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4 |
10 |
| Do 1 |
Incline DB Press
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3 |
10 |
Incline BB Press
|
3 |
10 |
| Incline Smith Press |
3 |
10 |
| Do 1 |
Flat Flyes
|
3 |
10 |
Cable Crossover
|
3 |
10 |
| Do |
Seated Chest Press
|
3 |
14 |
| Do |
Seated DB Curl
|
3 |
10 |
Standing EZ Curl
|
3 |
10 |
| Do 1 |
Hammer Curl
|
3 |
10 |
| Cable Curl |
3 |
10 |
| Day 2 - Legs |
| Do |
Sets |
Reps |
Barbell Squat
|
3 |
10 |
Leg Press
|
3 |
10 |
Leg Extension
|
3 |
10 |
Leg Curl
|
3 |
10 |
| Do |
Standing Calf Raise
|
3 |
12 |
| Do 1 |
Leg Press Calf Raise
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3 |
12 |
| Day 3 - Delts and Triceps |
| Do |
Sets |
Reps |
DB Shoulder Press
|
4 |
10 |
| Smith/Barbell Shoulder Press |
3 |
10 |
| Do |
DB Lateral Raise
|
3 |
10 |
Upright Row
|
3 |
10 |
| Do |
Dips
|
3 |
10 |
Dip Machine
|
3 |
10 |
Do Tricep Pushdown
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3 |
10 |
| Do 1 |
Seated Tricep Extension
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3 |
10 |
| Tricep Busters |
3 |
5+5 |
| Day 4 - Back and Legs |
| Do |
Sets |
Reps |
| Lat Pull down Back |
3 |
10 |
Lat Pull down Front
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3 |
10 |
Hammer Pull down
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3 |
10 |
High Row
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3 |
10 |
| Hammer Low Row |
3 |
10 |
| Do 1 |
Low Row
|
3 |
10 |
| DB Row |
3 |
10 |
| Do |
| Lunges (HEAVY) |
4 |
12 |
| This is a Variation Training Program; you do not follow the same routine every time. Where it says, "Do" you do all the exercises, where is says "Do 1", pick one, but don't pick the same one every time, choose a different one every time to aid muscle confusion. Rest a day between Day 3 and Day 4 if you need to, otherwise do Day 1 to Day 4, repeat Day 1, then rest 2 days. Then start the next week with Day 2. |
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| 5-Day Split Variation Program |
| Day 1 - Chest & Biceps |
| Do |
Sets |
Reps |
Bench Press
|
4 |
10 |
| Do 1 |
Incline DB Press
|
3 |
10 |
Incline BB Press
|
3 |
10 |
| Incline Smith Press |
3 |
10 |
| Do 1 |
Flat Flyes
|
3 |
10 |
Cable Crossover
|
3 |
10 |
| Do |
Seated Chest Press
|
3 |
14 |
| Do |
Seated DB Curl
|
3 |
10 |
| Standing Straight Bar Curl |
3 |
10 |
Standing EZ Curl
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3 |
10 |
| Do 1 |
Hammer Curl
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3 |
10 |
Reverse Curl
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3 |
10 |
| Cable Curl |
3 |
10 |
| Day 2 - Legs |
| Do |
Sets |
Reps |
Barbell Squat
|
4 |
10 |
Leg Press
|
4 |
10 |
Lunges (2 step, 2 floor)
|
4 |
20 |
Standing Leg Curl
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3 |
10 |
Leg Curl
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3 |
10 |
| Day 3 - Delts and Tricepts |
| Do |
Sets |
Reps |
Dips
|
3 |
10 |
Tricep Pushdown
|
3 |
10 |
| Do 1 |
Seated Tricep Extension
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3 |
10 |
Tricep Busters
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3 |
5+5 |
| Do |
Standing Calf Raise
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3 |
12 |
| Do 1 |
Donkey Calf Raise
|
3 |
12 |
Leg Press Calf Raise
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3 |
12 |
| Do |
| Seated Calf Raise |
3 |
3 |
| Day 4 - Shoulders and legs |
| Do |
Sets |
Reps |
Shoulder Press
|
4 |
10 |
Do 1
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Smith Shoulder Press
|
3 |
10 |
Seated DB Press
|
3 |
10 |
Press Behind Neck
|
3 |
10 |
Do
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DB Lateral Raise
|
3 |
10 |
| Upright Row |
3 |
10 |
| Day 5 - Back & Legs |
| Do |
Sets |
Reps |
Lat Pull down Back
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3 |
10 |
Hammer Pull down
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3 |
10 |
Bent Over Barbell Row
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3 |
10 |
| Do 1 |
Low Row
|
3 |
10 |
DB Row
|
3 |
10 |
| Do |
| Lunges (HEAVY) |
4 |
12 |
| This is a Variation Training Program; you do not follow the same routine every time. Where it says, "Do" you do all the exercises, where is says "Do 1", pick one, but don't pick the same one every time, choose a different one every time to aid muscle confusion. Train 5 days and then rest for 2. |
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