One Arm Dumbbell Row 4 8 - 10 2. I think the muscles worked descriptions are incorrect. Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration 8 weeks Days Per Week 3 Time Per Workout 25-30 minutes Equipment Required Dumbbells Directions. Incline Dumbbell Bench Press 3 8 - 12 4. Typically, a 3 day workout split will have a rest day between each workout session and one 2 day break during the week as well. The first day hits legsback second day hits chestshoulders and the thrid day is. Bent-Over Barbell Row Incline Chest Press. On non workout days, I recommend you do 30-60 minutes of walking or leisure physical activity per day. This 3-day workout routine is designed for beginners who want to gain more confidence in the weights room. 5 Fat Burning Superset Workout Routines for Women . Going back to the bench press again. Pec-deck fly or dumbbell fly - 3 x 15 (pick a weight that you can easily do 12-15 reps with) Triceps dips - 3 x 6-8 reps. Triceps extension - 2 x 12-15 ( light weight ) Lat pulldown - 4 x 8-15 reps. B2. So, 3 workouts, 3 different days, each week. FULL BODY "WORKOUT A" PDF 4 WORKOUT A (BEGINNER VERSION) Exercise Sets Reps Rest (min) Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 1.5 This version is designed for beginner lifters (those relatively new to the gym). Deadlift 2b. You do three workouts per week, training your entire body on Monday, Wednesday and Friday. Download the FREE Full Body Workout Plan PDF Here! This creates a very balanced approach over time. 3-Day Full Body Workout. #7 Superset workout for Legs and Triceps. On the left was 6-7 weeks ago when I started the 90 day challenge. For your 3-day workout, your week will be split into three sessions: push, pull and supersets. Overhead Press - 3 x 5. Option 3: 4-Day Program With A PPL Split. Superset 1. . You do three workouts per week training your entire body on Monday. Front Squats - 3×8; Pull-ups - 3×10; Barbell Overhead Press - 3×10; Bench Press - 3×8; EZ Bar Biceps Curls - 3×12; Dips - 3×12; Planks - 4 rounds; Leg Curl Machine - 3×8; Wednesday - Full Body Workout. It was called The Golden 6 Workout. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Even though we're training full body every session, the 3 day full body workout split will still have 3 different workout sessions. Alternate the workouts (Day I and Day II) for three total sessions per week. For example: M, W, F Tu, Th, Sa Research has shown that performing full-body exercises three times a week may be more beneficial for muscle growth than working out single muscle groups just once a week. Triceps dips - 4 x 6-10 reps. C2. Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Bodyweight, Dumbbells Author: Josh England. Delt raises What takes Lee Priest and Jay Cutler 15 hours a week to do in a Mr. Olympia routine, these guys can complete in 2.25-3 hours a week with maximal poundage 12 rep max shock 180-240 set superset 3 day split full body routine who average lifting amounts of 600 pounds daily in bench press, squat, and deadlift also with very strong backs and throwing . The 3-Day Full-Body Workout Routine: Weekly Schedule. Ending week 6 of the challenge is on the right. Standing Calf Raises. Barbell Bench Press - 5 x 5 reps. Dumbbell Bench Press 3 x 8 reps. 3 Day Split Workout Example 4. 5 sets of 8-10 reps of squats. A PPL split split stands for Push/Pull/Legs. Dumbbell hammer curl to overhead press - 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. Bench Focus. 3 sets of 10 reps. D2. 3 x 10. Don't let the knees cave in. After a workout, you add new muscle protein as a result of your efforts for about 24 hours. The 3-day full-body workout ends with a superset designed for strength gains. It's as proven as it gets. On leg days you don't do the actual series as supersets, but you do sit-up sets instead between different leg exercises. Dumbbell Shoulder Press 4 8 - 10 3. Complete all sets for one group . Dec 9, 2007. For example, a Back Squat can be considered a full-body exercise. 3 x 10. Each of the exercise groupings are done together. Each session will be low in volume per body part, so recovery won't be an issue. Hi Shane, In the listing of the 1st 4 day workout (4-DAY FULL-BODY SPLIT) it shows the following: (Workout 3): Incline Bench Press: 3×8 for your glutes and hamstrings. 5 x 15. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. As mentioned earlier, this is the workout frequency that's going to be most effective for most people. So you'll do Day I twice in Week 1 and Day II twice in Week 2. The idea behind this workout plan is to target each muscle group twice each week. Plank 3 20 Secs Day 3: Dumbbell Upper Body Workout Exercise Sets Reps 1. 15 Bicep Curls - stand on the band with your feet about hip width apart, holding a handle in each hand. and within 2.5 weeks i started making strength gains. Diet and Nutrition Tips #8 Superset Exercises For Biceps and Legs. Building muscle and strength doesn't require an expensive gym membership, hours with a personal trainer, or tons of fancy equipment. Overhead Press - 3 x 5. #5 Superset Workout Example for Chest and Core. Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds. It's Best For… This split can work well for virtually every goal and every experience level. If you're on an upper - lower split, you're all set to do antagonist supersets. For the other exercises do not work till complete failure, stop at least 1-2 reps short. Do a full-body workout. The 3-day full body split will allow you to train each body part up to 3 times per week (once every 2nd or 3rd day). 12-15 reps, 3 rounds. New to this site? The workout is split into three types; pull, push, and supersets. Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 - 50 minutes per workout, and only requires you to spend 3 days per week in the gym. If you're on the 3-Day classic Muscle (3DCM) split, you're also set for antagonist supersets. Arnold used it early in his training career. This is the default version of the 3-day full-body workout split. If you're looking to get more active, review this collection of exercises for seniors of every fitness and mobility level. Although you are targeting your legs, your upper body and core play huge roles in supporting the bar. Superset - 3 sets of cable flys and straight arm pull-down 10-15 . The first, second and third sets should be approx. For the best results, do all 5 superset workouts in a week. Muscle Groups Worked in Your 3 Day a Week Workout A-day Workouts. 6-10 reps as he says.-Incline dumbbell press.-Flat dumbbell press-Seated half barbell curls. Day 7: OFF. Workout Type Full Body. Incline dumbbell bench press - 3 x 10,8,6 (after the warm up, pyramid your way up to 5 reps to failure) Barbell bench press - 3 x 10,8,6. 3 sets. #34. i switched from the full-body 3times per week to a 3-bodypart split 4 days per week. Superset Back and Shoulder Workout #1. You will be training two different workouts per week: workout A and workout B. Workout of the week: 15-min full-body EMOM workout 16th May 2022; How to get more energy to work out 11th May 2022; Workout of the week: 12-min cardio AMRAP workout 9th May 2022; Rest day? This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Stay focused on the entire superset so you get the most out of it. I have followed Leroy Colbert for 2years nowand I love doing full body workouts.I have been doing the same 6 exercises, every workout though for 3 days a week. Download it for iOS or Android. Oblique Crunches: 3 sets x 12-15 reps. HIIT Cardio - Treadmill / Bike: 10 rounds - 20 seconds of work - 40 seconds of recovery. This way you're not compromising performance since you're still getting the total recommended 3 minutes of rest between sets for both exercises. Workout B. Squat - 3 x 5. And it's a 3-day full body routine. Below is a sample 3 days a week workout program to help you lose body fat AND retain as much muscle and strength as possible. Preacher Curl 2 sets, x 10-15 reps. D1. Do 3 full rounds - of all 3 supersets - to complete your workout. Let me be your personal trainer for the next two weeks. Day 3: OFF. Deadlift - 2 x 8. At the start though the routine is as follows: 1-2 minutes rest in between sets. Face Pulls: 3×10-15. . ENTER THIS 14-DAY CHALLENGE! Bench Press - 3 x 5. Shoulder and Back Superset Workout #2. Bend your elbows to lower your . In the first two workouts of the week, sessions are broken down into a . 1 - DUMBBELL SUMO SQUAT. Perform each workout twice per week for a total of four workouts, alternating between Day 1 and Day 2. #9 Legs and Shoulders Superset Workout. Contrary to many stupid teachings, most of us should stay well away from taking sets to failure (like 2-4 reps away), and this is what Reeves did. Tricep extensions 3a. This is the default version for the 3-day, full-body workout. Better yet, aim to hit 10,000 steps per day, every day of the week. Keep the dumbbell close to the body the whole time…elbows lead the way! Barbell Squats - 5 x 5 reps. Leg Press - 3 x 8 reps. 3 sets of 10 reps. Walking Lunges - 3 x 8 reps. Reverse Overhead Rope Extensions. Monday: Full Body Workout 1. The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training. Chest 'Shoulders; Triceps; Legs (optional depending on fitness goals) B-day . #5 Upper Body Superset Workout (black and blue) Sunday - Off . Superset 3: 2 sets of 25 Lift: Light-Moderate. Address #10 Superset Full Body Workout. Jump To Week 1. Schedule Remember, the body needs to recover - the absolute key to muscle growth is recovery - so hit it hard and then give it some breathing space to grow . . Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Goblet squat - 4 sets of 5 reps. 170 lbs, 205 lbs and 240 lbs, respectively. Used over a 4-week period, this routine will . Perform one exercise after the other in each superset and rest for a few minutes after the second exercise. In this first workout using my Full-Body Superset System, you'll pair opposing muscle groups and movements - ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. Front Squats: 3 sets, 10 reps; Stiff Legged Deadlift: 3 sets, 10 reps; Notes Schedule. Arnold's "Golden 6" 3-Day Full-Body Workout. That may sound confusing so let me explain, below: (Workout 4): Chin-Up: 3×8 for your glutes and hamstrings. It splits the week into 3 days as seen below: Workout 1: Chest Shoulders & Triceps Workout 2: Back and Biceps . So now you don't have any more excuses to not make gains. This plan helps you learn the absolute basics, and use them as a stepping stone to more complex and difficult workout routines. The 3-day full-body workout ends with a superset designed for strength gains. While doing a full-body workout 3 times a week certainly is possible, many experts recommend you exercise caution in doing so. Trainer Tip: for less resistance, stand on the band with one foot instead of two. The ebb and flow of intense lifting alternated with complete rest is a great way to tell your body to adapt. 1a. )-Barbell Drag curls-Dips 1. 1ST SUPERSET. 2. If you've only got a limited time allowance in the gym, don't use a body part split. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. The idea behind this workout plan is to target each muscle group twice each week. Repeat two more times to hit three sets. Jason on March 23, 2021 at 12:18 pm. For increased resistance, loop the band once around both . 3 times a week This 3 - day split workout is done using "supersets," meaning that you will do two different exercise series in a row and then have a 60-second rest. (Weighted or Assisted) Pull Up - 3 x 5. Not to mention you're still saving time in the process. Calf Raise. 5 sets of 8-10 reps of barbell overhead shoulder press. The top 3 factors that have to be looked into when choosing the 2-day full-body workout routine are: Schedule And Availability; Start by determining how often you can manage to work out every week. Bent Over Row - 3 x 5. So instead of splitting up your muscle group workouts across five or six days to target each area, you can effectively build lean muscle mass in just three days. Workout B. Squat - 3 x 5. Bent Over Row - 3 x 5. It is basically what it says! Front Squat Romanian Deadlift. Full-body training might just be the most time-efficient way to structure your workouts if you have two or three days a week at your disposal to spend in the gym. Here's how the workouts look: Workout A. Squat: 3 sets x 5-10 reps; Bench Press: 3 sets x . Give this full body superset a go the next time you're looking to get a substantial lift. 3 Pay attention to rest periods. Image Credit: iStock How Many Days a Week Should I Do This? Take a look and why not try it for yourself What is a "Full Body Workout"? The same goes for the . This routine should be performed only 3 days per week - making the most of rest days to recover and grow. Day 2-Pulling: On the second day, you perform deadlifts and upper body pulling movements. You train your whole body on Monday, Wednesday, and Friday. This split allows you to train your superior muscles two times a week, for example, the back and chest. Equipment 2 x Dumbbell, Decline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Weight Plate, Row Cable Machine, Tricep Rope Attachment, Barbell, Squat Rack, Box, Exercise Ball, Flat Bench, Incline Bench, EZ Bar, Single D-Handle Attachment. Day 1 - Chest and triceps. Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds. (Love this one but started getting sore wrists. Train on three non consecutive days with two days rest before restarting the cycle. Perform exercises "A" and "B" one after another. Leg Curl 3 sets, x 10-15 reps. Cable Face Pulls 2 sets, x 10-15 reps. 8 ; Which has you training full body 3 days a week instead of 5. Workout A. Try This Effective 3 Day Dumbbell Only Workout In This Article If a dumbbell only workout sounds like your cup of tea, you're at the right place. Some believe that a better approach is to do the full-body workout only twice a week while engaging in less strenuous workouts the alternating three days. Chest + Back. Hanging leg raise 2a. And using basic exercise progressions we give you just that. Standing Calf Raises: 4×6-10. Three workouts are done per week. Superset #2 is a chest press and a bent over row. 3-Day Full-Body Workout Routine For Mass The workout is split into three types; pull, push, and supersets. Make sure you warm-up properly for the exercise (progress to heavier weights). 5 sets of 8-10 reps of deadlifts. Superset 1. Barbell . 7 Reasons You're Not Getting Stronger >>> Frequency: Perform each workout (Day 1, 2, and 3) once per week. Jump To Week 2. 4 Standing dumbbell shoulder press Or Military Press. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. The Training Program: Two Full-Body Workouts per Week. #6 Superset Back and Core Workout. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Days Per Week 3. Tricep Extension Hammer Curl. Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Intermediate Program Duration 8 weeks Days Per Week 3 Time Per Workout 75-90 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female Recommended Supps Protein Powder Dips superset with Alternating DB Curls 3 x 7 Week 2: Day 1 It works out your full body. This muscle building workout will pack on the mass and it's easy to follow. When you . Start Here. A Monday, Tuesday . Dumbbell lateral raise - 4 x 12-15 reps (rest for 2-3 minutes after each superset) C1. And…that's exactly how I train today. 5 sets of 8-10 reps of flat bench press (barbell or dumbbells) Bench press 1b. It divides movements into three days: Day 1-Pushing: You perform upper body pushing movements. Deadlift - 2 x 8. Day 3- Legs: On the third day, you train the legs. Now that you have week 1 figured out for each 5x5 lift, the rest is simple. On the left was 6-7 weeks ago when I started the 90 day challenge . Training large muscles twice promote hypertrophy and builds sizable muscles. Tuesday: Off. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. 2. Superset 1: Biceps. Day 1: Chest and Legs. Both are full-body workouts, and together they will provide a good coverage of different muscle groups and movements. You'll need to do 3 full rounds of 1 superset before moving on to the next superset. This 3-day split workout hits every muscle & stimulates maximum increases in size & strength Start Here Blog Before/After Pics Get Shredded Abs Get Ripped Abs Here Big Gains Arms Blast Workout Lying EZ Bar Extension 2 sets, x 10-15 reps. 50 % and 75 % of the weight I plan to use for the exercise Week 1: Day 1 Widegrip BB Rows superset with Wide Grip Bench Press 3 x 15 Wide Stance BB Squat supserset with Hanging Leg Raises 3 x 15 . *If you want to learn more about 5×5 training with both basic and advanced 5×5 workouts, read my post: Advanced 5 x 5 Workouts for Muscle and Strength Gains. (Weighted or Assisted) Pull Up - 3 x 5. This provides more than adequate exercise and still allows two . Day 5: Back, Glute, and Core. Resting for another minute. 4 Train your whole body each time. Move 1: Bear Crawl Shoulder Taps (8-12 each side) . Hold one dumbbell between the legs with arms straight as you squat down. Scott Mathison's Full-Body Workout 1 Dumbbell Bench Press Part of Giant Set 2 sets, 10 Reps (No rest) 2 Pullups Part of Giant Set 2 sets, Failure (No rest) 3 Barbell roll-out 2 sets, Failure (Rest 1-2 min.) Day 1. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. Here are four routines that fall under the 3 day/week training frequency, as well as the 3-day full-body workout. Get at least 3-4 minutes rest between work sets (less needed for warm-up sets). Performing the barbell row. Get my new full body program here: With bro splits, you are guaranteed to hit . Contact; Faq; Member Login; Can I help you . Superset with Side Lateral Raise 2 sets, 10 Reps (No rest) 5 Side Lateral Raise Workout A. situps: 3 sets of 8-12 (slow and controlled reps) Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult) Leg raises: 3 sets of 8-12 reps. Full Body Workout 1 - Push Goblet squat - 4 sets of 5 reps Check out this 3 day full body workout that helps you train for both! Remember to use weights that you can only rep for the stated number of reps. This full body workout has 4 fun. Bench Press - 3 x 5. And then do that three times to get three sets of each. Here's an example of what a Full Body workout could look like for a week: Monday - Full Body Workout. This program is for you. StrengthLog's Full-Body Hypertrophy is a full-body program. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Superset - 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career). Push Pull Legs (PPL) Chest + Tris / Back + Bies / Legs + Shoulders Upper/Lower/Upper (ULU) split Upper/Lower/Full (ULF) split Three-day full-body workout (not technically a split) Push-Pull-Legs 3-Day Split Difficulty level: 2/10 Exercises marked "A" and "B" are done without rest in between (superset). Barbell bent-over row 3b. 1. They work great. Full Body Workout 1 - Push. Increase each set by 2.5% every 5 or 9 days, on Mondays or Wednesdays only. Day 6: OFF. I have a super fun full body sculpting workout for you today that will strengthen your muscles and . Superset 2: 3 sets of 10-12 Lift: HEAVY. Day 2: Back and Shoulder. Single-Leg Extensions. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. The Legs you are targeting your Legs, your week will be training two different per. 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