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Bodybuilding Workout Programs And Splits By Frank Melfa

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The following workout programs and splits appear in the book Bodybuilding A Realistic Approach by Frank Melfa. For more information please purchase the book.

3 Day Per Week Workouts

3 Day Per Week Bodybuilding Split

  • Monday – Chest, Biceps and Abs
  • Wednesday – Back and Triceps
  • Friday – Shoulders and Legs

3 Days Per Week – 2 Days on, 1 Day Off

  • Monday – Chest and Biceps
  • Tuesday – Back and Triceps
  • Thursday – Shoulders and Legs

3 Days Per Week – 3 Days In A Row

  • Monday – Chest and Biceps
  • Tuesday – Back and Triceps
  • Wednesday – Shoulders and Legs

3 Days Per Week – Chest/Back On Monday

  • Monday – Chest and Biceps
  • Tuesday – Cardio
  • Wednesday – Shoulders and Legs
  • Thursday – Cardio and Abs
  • Friday – Biceps and Triceps

4 Days Per Week – 3 Days On, One Day Off (3 Week Rotation)

Week 1

  • Monday – Chest and Biceps
  • Tuesday – Back and Triceps
  • Wednesday – Shoulders and Legs
  • Friday – Chest and Biceps

Week 2

  • Monday – Back and Triceps
  • Tuesday – Shoulders and Legs
  • Wednesday – Chest and Biceps
  • Friday – Back and Triceps

Week 3

  • Monday – Shoulders and Legs
  • Tuesday – Chest and Biceps
  • Wednesday – Back and Triceps
  • Friday – Shoulders and Legs

5 Days Per Week

5 Day Split Workout

  • Monday – Chest and Biceps
  • Tuesday – Quads
  • Wednesday – Back and Triceps
  • Thursday – Shoulders and Abs
  • Friday – OFF
  • Saturday – Hamstrings, Calve and Abs

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