3 day full body workout routine for mass pdf

THE ULTIMATE FULL BODY TRAINING ROUTINE 15 Squats 3 x 20 Lunges 3 x 15 Close Grip Bench Press 3 x 20 Hanging Leg Raises 2 x 15 Leg Curls 2 x 15 Triceps Pushdown 3 x 20 Day Twenty-Two Today you will perform a high rep workout with the same exercises you have been using for your lower body resistance workout. Day 1 Exercise Sets Reps 1.

3 Day Power Muscle Burn Workout Split Workout Splits Workout Plan For Men Workout Plan Gym

Dumbbell Lunge 3 10 2.

. Tue fri arms biceps phase 1. Push Pull Legs 3 Day Split Beginner. Bench Press 4 x 8-12 RM DB Overhead Press 4 x 8-12 Back Squat 4 x 10 Deadlift 4 x 2-4.

3 sets of 10 4 sets of 12 most training systems out there are what is known as high volume. 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. Duration of the workout program is 8 12 weeks.

This 3 day workout hits all major muscle groups over a 3 day period. The 3-Day Full-Body Workout Routine. Its focus is to help increase muscle gain and strength development.

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. This full body workout routine consists of 3 training days per week. Okay lets quickly see the 3 day push pull legs split workout routine.

Upper Lower 3 Day Split. The exact days dont matter for your workouts but the key is to get at least one rest day in between each. Your rep tempo should be slow and controlled.

Full Body Workout 1. Full Body Workout 3. Lateral Raise 3 12 10 8 - 10 5.

Full Body Workout 2. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12 in hopes to break down muscle tissue so you can use nutrition and supplementation to recover and grow. Your schedule will look like the following.

Dumbbell Military Press 3 10 5. Full Body 3 Day Split. Dumbbell Hamstring Curl 3 10 3.

Day 3 Legs Quads Hamstrings Calves and Glutes. THE FULL BODY WORKOUT ROUTINE. The total package workout is a simple concept really.

This program calls for you to work out 3 times a week. Mass phase 1 workouts shoulders phase 1. Day 1- Bench Press Squat IYT Raises Lat Pulldown Day 2- Deadlift Overhead Press Face Pull Skip to content Contact.

Your schedule will look like the following. This full body workout routine consists of 3 training days per week. This is the default version of the 3-day full-body workout split.

Classic Bodybuilder 3 Day Split. Dumbbell Fly 3 12 10 8 - 10 3. Ideally you should use this workout on Mon-Wed-Fri.

3 Day Full Body Workout At Home. Weighted Dip 3 12 10 8 - 10 4. Bent Over Dumbbell Row 3 10 4.

Dumbbell press w full frontal raise 3 superset. Standing Dumbbell Curl 2 8 7. You do three workouts per week training your entire body on Monday Wednesday and Friday.

Rowing targets double the muscles in half the time. Rope Pressdown 3 12 10 10 -. 3 Day Full Body Workout Routine for Beginners.

Lateral raises w upright rows fri exercise 1 arnold press 2 superset. Focus on the eccentric contraction of the muscle. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders.

You can download the PDF if you like it. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF.

5 minutes brisk walking. Dumbbell Stiff Legged Deadlift 3 10 3. The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training.

Lateral Raises 2 8 6. Behind-the-neck press w full frontal raise 3 superset. This workout routine consists of chest biceps triceps forearms back legs calf shoulders and abs for 3 months.

Day 1 Push workout Chest Shoulder and Triceps. Since these workouts are full body workouts it is best to have a rest day in between your work out days. Day 2 Pull workout Back Rear Delt Biceps and Core.

30 seconds full sprinting. This full body workout routine consists of 3 training days per week. Dumbbell Bench Press 3 10 5.

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. Youre told to get muscle gains you have to train in an 8-12 rep range for muscle hypertrophy. If youre waiting for the knock on protocols like this.

4 Day Full Body Workout Routine For Mass with PDF. Dumbbell Deadlift 3 10 4. Shoulder 8 x 2 2-3 mins Upright Row Back and Shoulder 8 x 2 2-3 mins Bent-Over Row Back 10 x 2 2-3 mins.

Upright Row 3 12 10 10 - 12 6. The first day hits legsback second day hits chestshoulders and the thrid day is dedicated to arms. There are various workout routines that can work for a 3 day split but weve only chosen to show you the four that we think are most effective.

Full Body Workout Program For Mass Pdf. Lateral Raise 3 12 10 8 - 10 5. Rear delt flyes w upright rows.

Push Pull Leg 3 Day Split. But youre also told you need to be functional. Incline Barbell Bench Press 3 12 10 6 - 8 2.

The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount. Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Standing Hammer Curl 3. Exercise Muscles Worked Reps Rest.

The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Fast Mass Program - The 4 Day Superset Split Workout. Legs Shoulder and Chest 10 x 2 2-3 mins.

The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. Ad Rowing is smooth rhythmic easy on the joints and even promotes bone density. Weighted Dip 3 12 10 8 - 10 4.

You will alternate between workout A covered in the previous PDF and workout B covered in this PDF. Breaking Down The 3 Day Full Body Workout. DB Squat to Calf Raise Legs 10 x 2 1-2 mins Hip Thrust Hips and Glutes 10.

Dumbbell Squat 3 10 2. The muscle building program is suitable for beginners and intermediates. THE FULL BODY WORKOUT ROUTINE.

Tue fri tue exercise 1 clean press 2 superset. Pin On Bikini Competition Dumbbell Stiff Legged Deadlift 3 10 3. Lying Tricep Extensions 3 12 10 8 - 10 7.

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.

This Is A Balanced 3 Day A Week Full Body Workout Routine Each Session Is About 45 Minutes It S A Fitness Body Full Body Workout Routine Total Body Workout

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