Bad-Ass Workout of the Week: Classic 3-Day Split !!!

One of the trainer @ the gym i workout suggested me to take this routine and it worked wonders for me so i thaught i should share it with you guys.

THIS WEEK'S OFFICIAL BAD-ASS WORKOUT

Monday - Chest & Back

Incline Bench Press - 3 x 10,8,6
Decline Smith Machine Press - 3 x 10,8,6
Single Arm DB Press - 3 x 10,8,6
Flye Machine - 3 x 10,8,6
V-Bar Pulldown - 3 x 10,8,6
Cable Low Row - 3 x 10,8,6
Bent-Over Two DB Row - 3 x 10,8,6
15-Minute Treadmill

Tuesday - Biceps, Triceps, Forearms

21 - EZ Bar - 7 Bottom, 7 Top, 7 All The Way
DB Spider Curl - 3 x 10,8,6
Seated DB Incline Curl (Legs Propped) - 3 x 10,8,6
Cable High Pull - 3 x 10,8,6
Close Grip Bench Press - 3 x 10,8,6
Tricep Rope Pulldown - 3 x 10,8,6
Overhead Rope Extension (From The Bottom) - 3 x 10,8,6
Barbell Wrist Curl - 3 x 10,8,6
30-Minute Treadmill

Wednesday - Legs & Shoulders

Barbell Squat - 3 x 10,8,6
Leg Press - 3 x 10,8,6
Lying Leg Curl - 3 x 10,8,6
Hip Abductor - 3 x 10, 8, 6
Barbell Shoulder Shrug - 3 x 10,8,6
Front Incline DB Raise - 3 x 10,8,6
Shoulder Press Machine - 3 x 10,8,6
15-Minute Elliptical

Thursday - Chest & Back

Bench Press - 3 x 10,8,6
Incline Machine Press - 3 x 10,8,6
Decline DB Press - 3 x 10,8,6
Underhand Pulldown - 3 x 10, 8, 6
DB Incline Row - 3 x 10,8,6
Iso Row Machine - 3 x 10,8,6
30-Minute Treadmill

Friday - Biceps, Triceps, Forearms

Close Grip Barbell Curl - 3 x 10,8,6
Reverse Grip EZ Bar Curl - 3 x 10,8,6
DB Preacher Curl - 3 x 10, 8, 6
DB Incline Row - 3 x 10,8,6
Cross Body Hammer Curl - 3 x 10,8,6
Incline DB Triceps Extension - 3 x 10,8,6
Decline Skull Crushers - 3 x 10,8,6
DB Wrist Curl - 3 x 10,8,6
15-Minute Treadmill

Saturday - Legs & Shoulders

Hack Squat - 3 x 10,8,6
Leg Extension - 3 x 10,8,6
Barbell Lunge - 3 x 10, 8, 6
Smith Machine Calf Raises - 2 x 15
Hip Adductor - 3 x 10,8,6
Arnold DB Press - 3 x 10,8,6
Reverse DB Flyes - 3 x 10,8,6
Cable Upright Row- 3 x 10,8,6
30-Minute Treadmill