TS&T&bT3D T &'VT&Arial3D T VT&Arial3D T VT&Arial3D T ZT ZT ZT & \T% kT2 kTKkTkTHkTHfTeTweTweTYeT weT YeTweTY1$oTPTgTt/=8/=8d#T/=8d&%5BODYBUILDING.com MONTH 4 WORKOUT - 3 day splitDay #1 - Back/Bis.BodypartExercise Set 1  Set 2 Set 3Back (lower)Deadlifts* 12/ 10/ 8/Back (outer)Latissimus Pulldowns 12/ 10/ 8/Back (inner)Seated Rows 12/ 10/ 8/Back (traps)Barbell Shrugs* 12/ 10/ 8/Back (upper/outer)!Bent over Rear delt raise* 12/ 10/ 8/ BicepsBarbell Curls 12/ 10/ 8/ Biceps Preacher Curls*  12/  10/   8/ Biceps Alternate Dumbbell Curls  12/  10/  8/% Day #2 - Chest/Shoulders/Tris. Bodypart Exercise  Set 1   Set 2  Set 3 Chest (upper) Incline Dumbbell Presses  12/  10/  8/Chest (middle)Barbell Bench Presses 12/ 10/ 8/Chest (upper/inner)Incline Dumbell Flyes* 12/ 10/ 8/Shoulders (anterior)Dumbbell Overhead Press 12/ 10/ 8/Shoulders (medial)Dumbbell Lateral Raises 12/ 10/ 8/Shoulders (rotators)1Lying Dumbell 90 degree external rotation* 12/ 10/ 8/Triceps#Lying EZ Bar French Presses* 12/ 10/ 8/Triceps#Overhead Dumbbell Extensions 12/ 10/ 8/TricepsRope Tricep Pushdowns 12/ 10/ 8/Day #3 - Legs/Calves/AbsBodypartExercise Set 1  Set 2 Set 3Compound LegsLeg Press 12/ 10/ 8/Compound LegsHack Squats* 12/ 10/ 8/Compound LegsDumbbell Lunges 12/ 10/ 8/HamstringsLying Leg Curls 12/ 10/ 8/HamstringsSeated Leg Curls* 12/ 10/ 8/ Quads Leg Extensions 12/ 10/ 8/ CalvesStanding Calf Raises 12/ 10/ 8/Calves Seated Calf Raises 12/ 10/ 8/ Abdominals Reverse Crunches  12/  10/  8/!Abdominals!Crunches !15/ !15/ !15/)#* denotes new exercises this monthD%Check back at Bodybuilding.com for tons of bodybuilding info!"&http://www.bodybuilding.com