Basic Guide To Body Building (Part 3)

3 Day Split

Ok, so now you will be starting to notice a massive difference in your physique.
If you are controlling your diet and eating the right food before/after and the time inbetween your workouts and on rest days you should be noticing what we call "gains"

We can now move onto a 3 day split.
As you will be working 2 Muscle groups only in each session you will need a days rest, but you will also need to add your Cardio on these days like before.
Now you have built up strength we can go heavier on these sets and bring the reps down a little.
You will be working 3 Sets of 8-10 increasing the weight on every set making sure that the last few reps on the last set are at the point where you really struggle to get the weight up.

With this you will need a workout friend/partner that we call a "spotter".
A Spotters job is too make sure you don't drop any weight on top of you and that you keep your form during the set. Ideally find someone who wants to get the same results as you do in the workout so you can motivate and spot for each other. If not Personal Trainers will no only spot and motivate you but they will give you advice and tips throughout the session for a reasonable price.

Here is the 3 Day Split:

The Ab's workout will be posted soon

Monday (Chest and Triceps. Abs)
Bench Press
Incline Bench Press
Dumbell Flys or Cable Cross
Pushups
Tricep Pulldowns
Skullcrushers (French Press)
Dips
TUESDAY REST (CARDIO)
Wednesday (Back and Biceps. Abs)
Pull Ups
Bent Over Rows
Deadlifts
Dumbbell Shrugs
Bicep Curls
Incline Hammer Curls
Concentration Curls
THURSDAY REST (CARDIO)
Friday ( Legs and Shoulder. Abs)
Squats
Dumbbell Lunges
Leg Extensions
Hamstring Curls
Calf Raises
Lateral and Front Raises
Seated Miltary Press
Arnold Presses
SAT REST (CARDIO)
SUN FULL REST