The Body-Part Split in Exerbabble III

Shoulders
Back
Chest
Legs
Arms
Rest

Shoulders:
BB Clean 3x5
DB Shrug? 3x15
DB Seated Shoulder Press 3x8
Cable Upright Row 3x12
Lateral Raises 3x8
Cable Lateral Raises 3x12
Rev Fly/Face Pull 3x12

Back:
Deadlift: 3x3 +backoffsets
Barbell Row: 3x5 (start with 135 lbs)
DB Row: 3x8
Reverse Curl: 3x12
Straight-Arm Pulldown: 3x12
Wide-Grip Lat Pulldown: 3x12

Chest+Calves:
BB Bench: 3x5
DB Bench: 3x8
Tricep Pressdown: 3x12
Flys: 3x12
DB Incline: 3x12
Seated Calf: 5x12
Standing Calf: 5x12

Legs:
Squat: 3x5+backoffsets
Leg Extension: 3x10
Leg Curl: 3x10
Reverse Lunge: 3x12
Bridge/Plank: 5x

Arms:
Weighted Chins: 3x5
Dips: 3x5
BB Curl: 3x8
Close-Grip Bench: 3x8
Zottman Curl: 3x12
Skullcrusher: 3x12

Last updated November 22, 2014