3 day full body workout plan pdf
Try a Fitness Program Tailored To Your Abilities. 3 Day Full Body Dumbbell Workout Routine.
Beginner Gym Workout For Women Free Printable Kicking It With Kelly Gym Routine For Beginners Workout Plan For Beginners Gym Workout Schedule
Upper Lower 3 Day Split.
. Focus on the eccentric contraction of the muscle. Full Body Workout C. Workout 2 on Wednesday.
The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training. The other option is to just use three unique workouts which you do once per week.
The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount. This TRX workout plan includes 6 exercises. Flat Barbell Bench PressBarbell Floor Press.
Aim to pick a weight you will fail within the prescribed rep range. Ive created 2 complete total body workouts that utilize each of these movement patterns. Lets go over how each will look then we will give you sample fully-designed programs for all of them.
If youre a beginner give Workout A a try. Leg Press 3 15 12 12 4. Dont think that just because you use only dumbbells you have only limited exercise options.
Three sets of 10 reps of incline dumbbell press for the chest. Dumbbell Standing Calf Raises. Full Body Workout A.
That means you can train your body for up to 3 days a week. Its comprised of 3 different full body workouts. 5 sets of 3-6 reps.
Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders. 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. Your rep tempo should be slow and controlled.
Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders. 5 sets of 3-6 reps.
Day 1- Workout A. Squats 3 15 12 10 -12 3. Full Body Workout B.
View FULL_BODY_WORKOUT_ROUTINE_PDFpdf from MANAGEMENT SOC 120 at Bahria University Karachi. Choose From a Variety of Workouts. 3 Day Split Workout The Complete Guide 2021 The Best Full-Body Workout Split For Busy People Free PDF This 5-day workout split is the ultimate way to build muscle burn calories and get shredded fast.
The workout program does have some short comings as youll be limited by the amount of weight you can use due to a lack of. Dumbbell Split SquatsBarbell Lunges. This 3-day full body workout program shows you exactly how to achieve it.
Push Pull Leg 3 Day Split. Given below is a full body workout split that you can follow. 3 sets of 8-12 reps.
Classic Bodybuilder 3 Day Split. Instead of counting reps or sets youll be doing each exercise for 1 minute followed by 1 minute rest. Click Here For A Printable Log Of Full-Body A.
Its focus is to help increase muscle gain and strength development. Are You Over 50. Stiff Legged Deadlift 3 15 12 10 -12 5.
Standing Calf Raise 3 20 15 15 Last set is your all out HIT set to failure. 3 Day Full Body Workout At Home. Feel free to do them 3 times per week with at least one rest day in between each workout.
You do three workouts per week training your entire body on Monday Wednesday and Friday. Close Grip Lat Pulldown. Squat lunge hinge push pull carry and corrective exercises.
The first option looks like this. 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 truth is you.
This will give it a HIITcircuit training flair and not only help build functional strength but also improve cardiovascular fitness and muscular endurance too. There are two ways to do 3 day full body splits. Two sets of 12 to 15 reps of hammer curls on each arm Biceps.
3 day full body workout routine zip Size. Day 3- Workout B. Three-day full-body workout not technically a split.
Three sets of 810 rep standing calf raises for legs. Full Body Workout Plan. Full Body 3 Day Split.
Leg Extension 3 15 12 10 -12 2. Alternatively you can cycle through them by performing one of the listed workouts every other day. 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.
Workout 4 on Monday of Week 2. 3 sets of 8-15 reps. Duration of the workout program is 8 12 weeks.
Workout 1 on Wednesday of Week 2 and so on. The muscle building program is suitable for beginners and intermediates. Lying Leg Curl 3 15 12 10 -12 6.
Day 5- Workout C. This is the default version of the 3-day full-body workout split. Example Workout Routine.
FULL BODY WORKOUT SPLIT 3 Days Full Body Workout Split 4 Days. Workout 3 on Friday. Every full body workout routine should include seven movement patterns.
Ultimate 5-Day Workout Split Routine. Seated Calf Raise 3 20 15 15 7. 3 sets of 30 repetitions for the core.
Ad Try a Fitness Program Tailored To Your Abilities. The 3-Day Full-Body Workout Program. What are the common variations of the 3-day split.
Workout 1 on Monday. 3 sets of 8-12 reps. 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 15 This version is designed for beginner lifters those relatively new to the gym.
Machine Pec Deck 3 12 Leg Extension 4 10 Leg Curl 4 10 Pullup 4 10 Seated Lateral Raise 4 10 Dumbbell Hammer Curls 3 10 Rope Extension 3 10 Plank 5 20 secs Day 3 Exercise Sets Reps Deadlift 5 5 Incline Dumbbell Press 4 10 Lateral Raise 4 10 Pulldown 4 10 Leg Press 4 10 EZ Bar Curl 3 10 Skullcrushers 3 10 Dumbbell Shrugs 3 12 Plank 5 20 secs. 4 sets of 15 reps of skull-crushers for triceps.
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