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Workout Split 3

This document outlines a 5 day workout split. Day I focuses on glutes and hamstrings, Day II on back and 100 double unders, Day III on chest and arms, Day IV again on glutes and quads, and Day V does various crossfit exercises in rounds. Each day lists specific exercises and sets/reps for the muscle groups targeted that day.

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Nessi Mosiashvili
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66 views

Workout Split 3

This document outlines a 5 day workout split. Day I focuses on glutes and hamstrings, Day II on back and 100 double unders, Day III on chest and arms, Day IV again on glutes and quads, and Day V does various crossfit exercises in rounds. Each day lists specific exercises and sets/reps for the muscle groups targeted that day.

Uploaded by

Nessi Mosiashvili
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout split

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Day I - Glutes + Hamstrings


Day II - Back + (100 DU)
Day III - Chest + Arms
Day IV - Glutes + Quads
Day V - Crossfit

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Day I - Glutes + Hamstrings

Exercise seat/rep
hip thrust triset 4/10
Slowly controled RDL 4/10
Reverse lunges 4/10
Kickback 4/10
Hamstrings extension (1) 4/10
Hamstring extension (2) 4/10
Hamstring focused RDL 4/10

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Day II - Back + 100 DU

Exercise seat/rep
Back extension 4/10
Seated row 4/10
pull ups 4/10
sit ismail 4/10

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Day III - Chest + arms


Exercise Seat/rep
Wide stance push up 4/10
Diamond Push up 4/10
Cobra push up 4/10
Shoulder press 3/8
Lateral raises 3/8
Bicep curls 3/8
Triceps extension 3/8
incline push ups 3/8
DB tricep extension 3/8

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Day IV - Glutes + Quads

Exercise seat/rep
Slowly controled hip thrust 4/10
Slowly controled RDL 4/10
Reverse lunges 4/10
Kickback 4/10
Step ups 4/10
Elevated squat into lunge 4/10
quad extension 4/10
sissy squats 4/10

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Day V - Crossfit
Exercise 8 Rounds
Wallbal Target 1 min
DB snatch 1 min
Double Unders 2 min
Ball abs 1 min
DB walking lunges 1 min
Rest 5 min

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