Shared Program

3 Day Split: Chest, Delts, Triceps

Author
Reps & Sets
About
This three day split program is ideal for intermediate or advanced lifters with strength and hypertrophy goals. By combining muscle groups that normally work together when pushing, pulling or squatting, this balanced program includes plenty of big compound moves while also providing targeted intensity.

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Running

105:00 12 km/h

Bench Press

112 x 50kg
Rest 01:30
210 x 55kg
Rest 01:30
38 x 60kg
Rest 01:30
46 x 65kg
Rest 01:30

Incline Bench Press

112 x 40kg
Rest 01:30
212 x 40kg
Rest 01:30
312 x 40kg
Rest 01:30

Barbell Shoulder Press

112 x 30kg
Rest 01:30
212 x 30kg
Rest 01:30
312 x 30kg
Rest 01:30

Superset

18 x 8kg Dumbbell Lateral Raise
28 x 8kg Dumbbell Front Raise
Rest 01:30
38 x 8kg Dumbbell Lateral Raise
48 x 8kg Dumbbell Front Raise
Rest 01:30
58 x 8kg Dumbbell Lateral Raise
68 x 8kg Dumbbell Front Raise
Rest 01:30

Dips

112
Rest 01:30
212
Rest 01:30
312
Rest 01:30

Cable Standing Flye

112 x 25kg
Rest 01:30
212 x 25kg
Rest 01:30
312 x 25kg
Rest 01:30

Swiss Ball Crunch

120
Rest 00:30
220
Rest 00:30
320