This is the 3 day split routine I used leading up to Season 3: War of the Damned.

Day 1 – Chest & Triceps

Incline-Press 4 x 15-12-10-8
Bench-Press 4 x 15-12-10-8
Decline Press 4 x 15-12-10-8
Incline-Fly 4 x 15-12-10-8
Alternate between Barbells and Dumbbells on a weekly basis

Cable Push-Down 4 x 15-12-10-8

Close-Grip-Bench 4 x 15-12-10-8
Rope Push-Down 4 x 15-12-10-8

Day 2 – Legs & Biceps

Leg Extension (Do Not Lock Out knees) 4 x 15-12-10-8

Leg-Press (Do Not Lock Out knees) 4 x 15-12-10-8
Static Lunges 3 x 15 [each leg]

Lying Hamstring Curl 4 x 15-12-10-8

Seated Hamstring Curl 4 x 15-12-10-8
Alt: Swiss ball Hamstring 3 x 15-20

Seated Calve Raise 4 x 20-15-12-10

Standing Calve Raise 4 x 20-15-12-10
Alt: Toe to Heel (Leg Press) 4 x 20-15-12-10

Seated Dumbbell Curl (Supinate) 4 x 15-12-10-8 (outward rotation)

Dumbbell Hammer Curls or Cable 4 x 15-12-10-8
Wrist Curl 4 x 15

Day 3 – Back & Shoulders

Dead-Lift 4 x 12-10-8-6
Wide Grip Pull-Down 4 x 15-12-10-8
Alt days: Wide-Grip-Chins 4 x 15-12-10-8
Seated Cable Row 4 x 15-12-10-8
Cable Ext (Lower Lat) 3 x 15
Swiss ball Hyper-Extension 3 x 20

Smith Machine Military Press 4 x 15-12-10-8

Side Dumbbell Raises 4 x 15-12-10-8
Cable Front Raises 4 x 15-12-10-8
Reverse Pec-Deck or high cable row 4 x 15-12-10-8

Abs on cardio days:

Transverse Abdominal Floor Exercise 3 x 20-25

(Draw the bellybutton towards the spine)

Swiss Ball Crunch 3 x 50

Incline Sit-Ups 3 x 50

Cardio every off weights day:

X-Trainer, Bike, Power-Walk 45 – 60 Minutes