3-Day Hardcore Workout - No DeadLifts
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


Workout #1


Workout #2


Workout #3


Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE
Set #1
Set #2
Set #3
Squats - 10-8-6 Reps   
Hack Squats - 10-8-6 Reps   
Straight Leg Deadlifts - 10-8 Reps   
Standing Calf Raises - 12-10-8 Reps   
Pullups - 8-6-4 Reps   
Seated Rows - 8-6-4 Reps   
Dumbbell Rows - 10-8 Reps   
Hyperextension - 12-10-8 Reps   

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Flat Barbell Bench Press - 10-8-6 Reps   
Incline DB Press - 10-8-6 Reps   
Cable Crossovers - 10-8 Reps   
Incline DB Flyes - 10-8 Reps   
Shoulder Press - 10-8-6 Reps   
Side Laterals - 10-8 Reps   
Bent Over Raises - 10-8 Reps   
Barbell Shrugs - 12-10-8 Reps   

Workout #3

EXERCISE
Set #1
Set #2
Set #3
Dips (Emphasize Triceps) - 8-6-4 Reps   
Skullcrushers - 12-10-8 Reps   
Close Grip BP - 10-8 Reps   
Standing EZ Bar Curls - 12-10-8 Reps   
Preacher DB Curls - 10-8 Reps   
Alt. Seated Hammer Curls - 20-16 Reps   

Press back to return.
http://www.bodybuilding.com/fun/workoutdatabase.htm