3 day upper body workout pdf

The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Pull up until your chin is over the bar and then lower under control.

3 Day Full Body Split Workout Full Body Gym Workout Workout Splits Split Workout Routine

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.

. And after you train all key muscle groups twice take a break on weekends as well. 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. 30 to 90 seconds.

Day 3 Rest. Full Body Session 2. 2 sets of 10-15 reps.

Day 1 Exercise Sets Reps Upper Body Bench Press 3 6 - 12 Barbell Row 3 6 - 12 Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec 2 10 - 12 V-Bar Lat Pull Down 2 10 - 12 Side Lateral Raise 2 10 - 15 Cable Tricep Extensions 3 8 - 12 Cable Curls 3 8 - 12 3 sec negative Day 2 Exercise Sets Reps Lower Body Squats 3 6 - 12 Stiff Leg Deadlifts 3 8 - 12. Its focus is to help increase muscle gain and strength development. As the name suggest a full body workout split involves full body workouts for each of the three sessions.

Given below is a full body workout split that you can follow. Incline Dumbbell Extensions. Full Body Workout C.

Day 1 Chest Triceps and calves. 118 MENS FITNESS JUNE 2019. 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 workouts in per week and ensuring that youre rotating between Workouts A and B.

UpperLowerFull-Body 3-Day Split Upper Body Workout. Full Body Session 3. On the other hand if youre a beginner and just starting out then this upper body routine will be excessive in volume.

You do three workouts per week training your entire body on Monday Wednesday and Friday. Single-Arm Dumbbell Row 3 sets x 8-12 reps. Day 5- Workout C.

Wide Grip Lat Pulldown 3 sets x 12-15 reps. FULL BODY WORKOUT A PDF 3. Day 5 Shoulder Hamstrings and Glutes.

Body Book Upper body PULL-UP Grasp a bar using an overhand grip palms facing away from you. Intermediate Upper Body Workout Dumbbell Row 3 8 - 12 Weighted 5 Sec Eccentric Pull Up 3 6 - 8 Band Assisted Dips 3 8 - 12 Z Press 3 6 - 10 Incline Skullcrusher 2 12 - 15 Farmers Carry 4 40 Yards Day 4. The muscle building program is suitable for beginners and intermediates.

3 Day Full Body Dumbbell Workout Routine. Dont think that just because you use only dumbbells you have only limited exercise options. The glance of 30-Day Muscle Building Workout SchedulePlan for Beginners especially for men.

This is the default version of the 3-day full-body workout split. Squat 3 sets x 5-8 reps. An upper body day to be performed twice a week.

Day 6 Rest. Beginner 1 set Intermediate 2 sets. The 3-Day Full-Body Workout Program.

Focus on the eccentric contraction of the muscle. 21 PULL-UP Grasp a bar using an overhand grip palms facing away from you. Pull up until your chin is over the bar and then lower under control.

Day 1- Workout A. In this 4 day split dumbbell workout you will be working out 4 times a week training all key muscle groups Twice a week. The typical 3 day workout split attempts to much like the bro split target all muscle groups in the body through different days of the week.

Monday Wednesday and Friday or Alternate Days. Here is how the upperlower split dumbbell. Full Body Workout A.

Day 3- Workout B. That means you can train your body for up to 3 days a week. You could also add face pulls or chest flies as an additional exercise if you feel that your rear delts or chest needs more work.

Upright Row 3 8 Wide Grip Pull Up 3 Max Incline Bench Press 4 12 10 10 8 Close Grip Bench Press 3 6 - 8 Military Press 3 8 Standing Barbell Curl 3 8 8 6 Decline Dumbbell Sit Ups 3 Max MUSCLEANDSTRENGTHCOM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT Store Workouts Diet Plans Expert Guides Videos Tools 3 DAY WHOLE BODY FOOTBALL STRENGTH. Full Body 3 Day Split. You can follow my best 3 day full body home workout plan to build a fair amount of strength and mass.

Lower body days include your glutes hamstrings quads and calves. Your rep tempo should be slow and controlled. Overhead Press 3 sets x 8-12 reps.

Day 4 Back Biceps and Wrist. Perform workouts a b and c in sequence resting a day between each for four total sessions per week. 4 Day Upper Lower Dumbbell Workout Schedule.

Intermediate Lower Body Workout Sumo Deadlift 3 6 Goblet Box Squat 3 12 - 15 Walking Bodyweight Lunge 3 15 Each Eccentric Only. Day 8 Chest Triceps and calves. Triceps Pressdown 3 sets x 8-12 reps.

Upper body days include your chest back shoulders biceps and Triceps. Day 2 Quadriceps and Core. 3 day a week.

Between two cycles you can take one rest day. Abs and calves exercises can be thrown into the main workouts as well or performed on rest days. Lying Leg Raise 3 15 - 20 Day 3.

Incline Curl 3 sets x 8-12 reps. Plank 3 20 secs day 3. Full Body Workout B.

20 minute phat workout program pdf for women. Cable Crossover 3 sets x 8-12 reps. Bench Press 3 sets x 5-8 reps.

Day 7 Rest.

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