3 day full body workout routine for mass pdf
Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders. 3 sets of 8-15 reps.
This full body workout routine consists of 3 training days per week.
. 3 Day Full Body Workout Routine for Beginners. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. Dumbbell Bench Press 3 10 5.
Three-day full-body workout not technically a split. Bent Over Dumbbell Row 3 10 4. The muscle building program is suitable for beginners and intermediates.
Related
What are the common variations of the 3-day split. Rotate exercises every other session. 3 Day Full Body Workout At Home.
The 3-day full-body workout ends with a superset designed for strength gains. Lateral Raise 3 12 10 8 - 10 5. Dumbbell Lunge 3 10 2.
Now this is completely different from the typical bodybuilding training splits. This program calls for you to work out 3 times a week. Lying Tricep Extensions 3 12 10 8 - 10 7.
Full Body Workout 1 Push. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Pull push and supersets.
Upright Row 3 12 10 10 - 12 6. Focus on the eccentric contraction of the muscle. The total package workout is a simple concept really.
It was called The Golden 6 Workout. FULL BODY WORKOUT SPLIT MUSCLE GROUPS WORKOUTS SET 1 SET 2 SET 3 Optional CHEST Chest Flys 15 Reps 12 Reps 8 Reps Incline Chest Flys 15 Reps 12 Reps 8 Reps Decline Chest Flys 15 Reps 12 Reps 8 Reps TRICEPS Triceps Extensions 15 Reps 12 Reps 8 Reps Triceps Push-Downs 15 Reps 12 Reps 8 Reps BICEPS Biceps Curls 15 Reps. The workout is split into three types.
Breaking Down The 3 Day Full Body Workout. Check out the link if you dont know what a HIIT workout is but below is a simple 15-minute routine that would work well. 6-Day Routine for Mass Gains.
Lateral Raise 3 12 10 8 - 10 5. Push Pull Legs Workout. Your rep tempo should be slow and controlled.
Full Body Workout 2. Your schedule will look like the following. Standing Dumbbell Curl 2 8 7.
The exact days dont matter for your workouts but the key is to get at least one rest day in between each. But youre also told you need to be functional. Another great 3-day a week routine is full-body workouts.
Which reminds of the legend Mike Mentzer who also used and recommended 3-day full-body training plans especially earlier in his career. Dumbbell Fly 3 12 10 8 - 10 3. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment.
One Arm Tricep Pushdowns. Day 1 Exercise Sets Reps 1. Arnolds Golden 6 3-Day Full-Body Workout.
Flat Barbell Bench PressBarbell Floor Press. Your schedule will look like the following. 3 sets of 8-12 reps.
You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. Dumbbell Squat 3 10 2. Day 1- Bench Press Squat IYT Raises Lat Pulldown Day 2- Deadlift Overhead Press Face Pull Skip to content Contact.
Dumbbell Military Press 3 10 5. Duration of the workout program is 8 12 weeks. Flat bench barbell press 4 sets of 10 12 reps.
The 3-Day Full-Body Workout Routine. You will alternate between workout A covered in the previous PDF and workout B covered in this PDF. Weighted Dip 3 12 10 8 - 10 4.
Barbell bent over rows 4 sets of 8 10 reps. Since these workouts are full body workouts it is best to have a rest day in between your work out days. Full Body Workout 1.
Weighted Dip 3 12 10 8 - 10 4. Dumbbell Stiff Legged Deadlift 3 10 3. This full body workout routine consists of 3 training days per week.
Its focus is to help increase muscle gain and strength development. Day 1 - Forward Lunges - 10 Reps x 2 Squat - 15 Reps x 3 Floor IYT Raises - 8 Reps x 2 Day 2 - W Superman - 8 Reps x 2 Towel Pull inside - 10 Reps x 2 Bicep Leg Curl - 10 Reps x 2 Day 3 - Squat - 20 reps Bulgarian Split Squat - 10 reps Standing Leg Curl - 10 reps. This full body workout routine consists of 3 training days per week.
Just like the beginner routine we covered a minute ago it also uses the 3-day version of the split in the same alternating A-B-A B-A-B format. Ad Check Out These Bodyweight Workouts To Do At Home That Will Help Get You Back On Track. Full Body Workout 3.
Dumbbell Deadlift 3 10 4. Arnold used it early in his training career. This is a simple and effective full body routine aimed at intermediates with the primary goal of building muscle.
Fast Mass Program - The 4 Day Superset Split Workout. 30 seconds full sprinting. Rope Pressdown 3 12 10 10 -.
This is the default version of the 3-day full-body workout split. You do three workouts per week training your entire body on Monday Wednesday and Friday. Full Body Workout Program For Mass Pdf.
Goblet squat 4 sets of 5 reps. THE ULTIMATE FULL BODY TRAINING ROUTINE 14 Day Twenty-One Today you will perform a high rep workout with the same exercises you have been using for your upper body resistance workout. 2 Full Body Split 3-Day Workout Plan.
And its a 3-day full body routine. The exact days dont matter for your workouts but the key is to get at least one rest day in between each workout getting 3. Your weights should be about 10 higher than on Day 12.
Incline Barbell Bench Press 3 12 10 6 - 8 2. 5 sets of 3-6 reps. Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout.
The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount. The idea behind this workout plan is to target each muscle group twice each week. Click Here For A Printable Log Of Full-Body A.
If you want to learn more about the Push-Pull-Legs concept I have a full program you can try in this post. We are assuming a MondayWednesdayFriday split but any combination works even 3 consecutive days such as MondayTuesdayWednesday Day 1 of 3 day workout plan Monday Day 2 Wednesday Day 3 Friday Chest. Youre told to get muscle gains you have to train in an 8-12 rep range for muscle hypertrophy.
List of multiple bodyweight workouts you can do at home no gym membership required. 3 sets of 8-12 reps. THE FULL BODY WORKOUT ROUTINE.
5 minutes brisk walking. Dumbbell Hamstring Curl 3 10 3. The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training.
Dumbbell Split SquatsBarbell Lunges. THE FULL BODY WORKOUT ROUTINE. Dumbbell Front Shoulder Raise.
Lower the weight so that the last 2-3 reps are very challenging. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders. Pin On Bikini Competition Dumbbell Stiff Legged Deadlift 3 10 3.
3-Day Full-Body Workout Routine For Mass. Lateral Raises 2 8 6.
Best Full Body Workout Routine 3 Day Split Fitness Body Full Body Workout Routine Best Full Body Workout
Pin On Training
Pin On Workout
3 Day Weight Program Powerlifting Workouts Workout Routines For Beginners Workout Plan Gym
The Total Package A 3 Day Full Body Strength Hypertrophy Workout Full Body Dumbbell Workout Dumbbell Only Workout Shred Workout
Pin On Muscle Building Workouts
The Total Package A 3 Day Full Body Strength Hypertrophy Workout Full Body Workout Plan Body Workout Plan Workout Splits
Click Through To Download Pdf Develop The Ideal Physique Using The Same Principles As The Pioneer Of Body Steve Reeves Workout Steve Reeves Workout Programs
Image Result For Dumbbell Lifts Muscle Building Workouts Barbell Workout Lean Muscle Workout
Full Body Workout Plan Body Workout Plan Bench Press Workout
Pin On Muscle Building
This Is A Balanced 3 Day A Week Full Body Workout Routine Each Session Is About 45 Minutes It S A Begin Full Body Workout Plan Workout Plan Gym Fitness Body
45 Minute Full Body Workout B Full Body Workout Routine Total Body Workout Fitness Body
3 Day Full Body Split Workout Splits Workout Workout Splits Workout Plan Gym
3 Day Hit Mass Workout Weekly Workout Workout For Beginners Workout Programs
Pin On Bikini Competition
Pin On Workouts
Pin On Workout Plans
Bulking Workout 4 Day Bulking Workout Spring Break Body Push Pull Workout Workout Programs
