Bodybuilding.com - MONTH 8 WORKOUT - The new 3 day split

Day #1 - Back/Bis.

Bodypart

Exercise

Set 1

Set 2

Set 3

Back (outer)

Latissimus Pulldowns

Back (outer)

Straight Arm Pulldowns

Back (inner)

Bent Over Barbell Rows

Back (traps)

Dumbbell Shrugs

Back (upper/outer)

Bent over Rear delt raise

Back (lower)

Hyperextensions

Biceps

Alternate Dumbbell Curls

Biceps

Incline Dumbbell Curls

Biceps

Dumbbell Hammer Curls

Day #2 - Chest/Shoulders/Tris.

Bodypart

Exercise

Set 1

Set 2

Set 3

Chest (upper)

Incline Barbell Presses

Chest (middle)

Dumbbell Bench Presses

Chest (upper/inner)

Pec Deck Flyes

Shoulders (anterior)

Dumbbell Overhead Press

Shoulders (medial)

Barbell Upright Rows

Shoulders (rotators)

Lying Dumbell 90 degree external rotation

Triceps

Lying EZ Bar French Presses

Triceps

Cross Bench Dips

Triceps

Rope Tricep Pushdowns

Day #3 - Legs/Calves/Abs

Bodypart

Exercise

Set 1

Set 2

Set 3

Compound Legs

Leg Press

Compound Legs

Hack Squats

Compound Legs

Dumbbell Lunges

Hamstrings

Romanian Deadlifts

Hamstrings

Seated Leg Curls

Quads

Leg Extensions

Calves

Donkey Calf Raises

Calves

Seated Calf Raises

Abdominals

Reverse Crunches

Abdominals

Weighted Crunches