John's 3 Day On 1 Off Weight Training Routine

Day 1: chest-triceps

Day 2: back-biceps

Day 3: shoulders-legs

Day 4: rest

Day 5: chest-triceps

Day 6: back-biceps

Day 1: chest-triceps

Chest

pullover 3x10

incline bench press 12/10/10/8

flat bench press 12/10/10/8

flat dumbell flys 3x10

crossover 10/10/8/8

Triceps

french press 3x10

cable pressdowns 12/12/10/10

cable pressdowns close grip 12/12/10/10

kickbacks3x10

Day 2: back-biceps

Back

chin ups 3x10 or failure

lat pulldown 12/12/10/10

lat pulldown behind neck 10/10/10

low cable rows(close grip) 12/10/10/8

wide grip 10/10/10/10

dumbell rows 3x10

Biceps

barbell bicep curl/bumbell preacher curl superset

10 reps at barbell 6 at preacher

do this 4 times

concentration bicep curl 3x8

hammer curl 3x16 alternating hands

Day 3: shoulders-legs

shoulders

upright rows 12/12/10/10

front raises /lethal raises/bend over raises superset 10 reps of each exercise.do 4 supersets

dumbell presses 3x10

Legs

squats 4x10

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises