Tom Mutaffis 3-Day Split
 

Tom Mutaffis 3-Day Split

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range.

On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.

איך התכנית הזאת למתחילים?(משקל 56 סקוואט 74 דדליפט 85)
לפי מה שהוא רשם אפשר להופוך אותה ליותר מתאימה למתחילים בצורה הזאת:
I would say that the volume (number of exercises) is manageable for a beginner but you would probably want to change the rep scheme a bit. To adapt this program for a beginner I would eliminated (1) set on each of the initial compound movements and perform sets of 8-10 reps on all exercises.

It is important for a beginner trainee to incorporate compound movements and allow for ample recovery - which this program does offer.
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