3 days split system for suitable body

Training the body has many ways & many split systems to follow.
Following a specific split system depends on the vision, body type, training history & nutrition system..


For example, you can't do heavy split system without proper nutrition, so how you will recover your muscles? or you can't do a split system with a lot of cardio & you are cutting cardio, you will fall.

What is the suitable split system that everyone can follow?
 3 days split system as follow:


  1. Day 1: Chest + biceps + ABS
  2. Day 2: Rest
  3. Day 3: Back + triceps + waist
  4. Day 4: Rest
  5. Day 5: shoulders + legs + calves 
  6. Day 6: Rest
  7. Day 7: Rest.
Chest:
Incline Bar press / Flat bar press / Flat flys / dips / cable cross

Biceps:
Standing bar curl / Alternative dumbbell curl / preacher curl / hammer curl

ABS:
Crunches / leg raises
...................................................................................................................................................

Back:
Front pull down / back pull down / seated row / one hand dumbbell row / barbell row

Triceps:
Rope press down / cable straight bar press down / lying EZ bar extension / kick back

Waist:
Twist with medicine ball seated
....................................................................................................................................................

Shoulders:
Front military press / seated dumbbell press / side laterals / bent over laterals / dumbbell shrugs

Legs:
Leg extension / squats / leg press / leg curl

Calves:
Calve raises standing.

........................................................................................................................................................


So the previous schedule is so simple & cover all the muscles angels with basic & effective exercises, keep doing the split system for only 5 weeks before changing or adding anything.

Good luck

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