3 day full body workout plan pdf
A 3 day workout split is a training routine that divides the exercises into three training days per week. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders.
Hit Mass Program 3 Day High Intensity Training Split High Intensity Workout Easy Yoga Workouts Weight Training Workouts
And a carry and corrective to round out our workouts.
. Full Body Workout 2. Youre told to get muscle gains you have to train in an 8-12 rep range for muscle hypertrophy. Dumbbell Deadlift 3 10 4.
Workout 1 on Wednesday of Week 2 and so on. A push and pull for the upper body. Workout 1 on Monday.
Barbell bent over rows 4 sets of 8 10 reps. Workout 4 on Monday of Week 2. The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training.
What are the common variations of the 3-day split. You will alternate between workout A covered in the previous PDF and workout B covered in this PDF. Dumbbell Bench Press 3 10 5.
This type of workout schedule allows you to recover between training sessions. For each muscle group you will perform 12 total sets over the course of the week. The combination of these 7 components will not only.
You do three workouts per week training your entire body on Monday Wednesday and Friday. Dumbbell Squat 3 10 2. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders.
Be sure to track your rest periods. Your schedule will look like the following. The total package workout is a simple concept really.
As you continue this routine you will increase the. Dumbbell Military Press 3 10 5. Classic Bodybuilder 3 Day Split.
The other option is to just use three unique workouts which you do once per week. THE FULL BODY WORKOUT ROUTINE. Dumbbell Stiff Legged Deadlift 3 10 3.
Incorporate Supersets To Increase Efficiency. This full body workout routine consists of 3 training days per week. Bent Over Dumbbell Row 3 10 4.
Full Body 45 Degree Leg Press 3 20 Seated Row 3 20 Chest Dip 2 15 - 20 Machine Shoulder Press 2 20 Cable Curl 2 20 Tricep Extension 2 20 Hover 3 1 minute Wednesday - Series 2 Exercise Sets Reps Full Body Smith Machine Squat 3 20 Seated Calf Raise 2 25 Lat Pull Down 3 20 Dumbbell Flys 3 20 Tricep Kickback 2 20 Standing Dumbbell Curl 2 20 Decline Sit Ups 2 MAX. Push Pull Leg 3 Day Split. Dumbbell Lunge 3 10 2.
Lateral Raises 2 8 6. Full Body Workout 3. 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.
Full Body Workout 1. Start of with 3 days a week and progress towards the full 6 days to maximize your results. Duration of the workout program is 8 12 weeks.
Lets go over how each will look then we will give you sample fully-designed programs for all of them. Also it does not have to be either 3 or 6. Three-day full-body workout not technically a split.
But youre also told you need to be functional. Hinge particularly the hip driven movement. One Arm Tricep Pushdowns.
Training Days Per Week. 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. This suggested program variation and many others can be found in the accompanying PDF that comes with the free program.
This type of program is best for intermediates and for expert levels. Full Body 3 Day Split. 3 Day Full Body Workout At Home.
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. Since these workouts are full body workouts it is best to have a rest day in between your work out days. There are two ways to do 3 day full body splits.
Workout 3 on Friday. Breaking Down The 3 Day Full Body Workout. Day 1 Exercise Sets Reps 1.
Use the extra 1 or 2 visits to focus on lagging muscle groups. This is a 8 week workout plan designed for whole body strength and toning of your body. The 3-Day Full-Body Workout Routine.
In parentheses you will see the muscle group being focused on in the exercise. This is the default version of the 3-day full-body workout split. Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout.
Standing Dumbbell Curl 2 8 7. This will give your body enough rest to recover in between workouts. Workout 2 on Wednesday.
For example you could perform this program on Monday Wednesday and Friday. This is simply because your muscles will not have fully rested. Flat bench barbell press 4 sets of 10 12 reps.
Fast Mass Program - The 4 Day Superset Split Workout. Upper Lower 3 Day Split. Full Body Gym Workout Plan for Men 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. The exact days dont matter for your workouts but the key is to get at least one rest day in between. You can go 4-5 times.
Dumbbell Hamstring Curl 3 10 3. Womens 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Three Day Workout To Get Ripped.
You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. The first option looks like this. The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount.
While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. This program calls for you to work out 3 times a week. Dumbbell Front Shoulder Raise.
This full body workout routine consists of 3 training days per week. In a full body split workout we want to perform a lunge hinge and squat for the lower body. Many great bodybuilders like Arnold Schwarzenegger and Steve Reeves only train for 3 days a week.
Take 24-48 hours off in between each full-body workout to allow the muscles to recover and avoid overuse injuries. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. 3 day workout splits tend to work.
Your schedule will look like the following. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.
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