3 day full body workout plan pdf
The first option looks like this. Your schedule will look like the following.
Pin On Workout Whole Body
And using basic exercise progressions we give you just that.
. Train only 3 days per week. 3-Day Full Body Workout Routine Intermediate. 888-4-ATHLEANX 888-428-4532 FREE GIFT.
Step 2while keeping the bar as close as possible to the front of your body drag the bar up alongside your body by contracting your biceps. Ideally you should use this workout on Mon-Wed-Fri. The muscle building program is suitable for beginners and intermediates.
Full Body Workout 2. You will alternate between workout A covered in the previous PDF and workout B covered in this PDF. Focus on the eccentric contraction of the muscle.
Workout 4 on Monday of Week 2. This is a 8 week workout plan designed for whole body strength and toning of your body. This full body workout routine consists of 3 training days per week.
You want to kick start a new fitness regime or turn up the heat in the last few days before a big event. Your rep tempo should be slow and controlled. Youre here because you want a 3-day full body workout.
The exact days dont matter for your workouts but the key is to get at least one rest day in between each. Squat Leg extensions Bench variation etc. Workout PDF Download Workout Workout Description This 3 day workout hits all major muscle groups over a 3 day period.
Womens 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Dumbbell Deadlift 3 10 4. 20 dumbbell compound exercises 2.
Its focus is to help increase muscle gain and strength development. Full Body Workout 1. The other option is to just use three unique workouts which you do once per week.
Dumbbell hamstring curl 3 10 3. Full-Body Workout Routine for Weight Loss. P90X Insanity 21 Day Fix Hiit Cardio Yoga Thousands Of Great Exercises.
Full Body Workout Plan. This plan helps you learn the absolute basics and use them as a stepping stone to more complex and difficult workout routines. Day 1 Exercise Sets Reps 1.
To achieve this youll need to avoid hours and hours of cardio or long. This full body workout routine consists of 3 training days per week. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF.
Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. Workout 1 on Wednesday of Week 2 and so on. Dumbbell Squat 3 10 2.
Below is a sample 3-day full body workout for intermediates. Bent Over Dumbbell Row 3 10 4. Your rep tempo should be slow and controlled.
The exact days dont matter for your workouts but the key is to get at least one rest day in between. CGBP Deadlift upper accessories lower accessories etc. Dumbbell Hamstring Curl 3 10 3.
Best chest and shoulder workout to build muscle 3. The first day hits legsback second day hits chestshoulders and the thrid day is dedicated to arms. 3 Day Full Body Workout At Home.
This is the default version of the 3-day full-body workout split. The 3-Day Full-Body Workout Routine. Barbell bent over rows 4 sets of 8 10 reps.
Get amazing results from your. Dumbbell lunge 3 10 2. Hamstrings Dumbbell Deadlifts 3 x 10-12.
As you continue this routine you will increase the. Standing Dumbbell Curl 2 8 7. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form.
The quicker and dirtier the better. Dumbbell Lunge 3 10 2. Dumbbell Front Shoulder Raise.
Day 1 Monday Exercise Muscles Worked Reps Rest Smith Machine Back Squat Legs 15 12 10 2-3 mins Dumbbell Lunges Legs 10 x 2 1-2 mins Incline Bench Press Chest 10 x 2 2-3 mins DB Incline Bench Press Chest 10 x 2 2-3 mins Overhead Press Shoulder 10 x 2 2-3 mins. The ectomorph body type is often described as having a flat chest small shoulders and thin waist. One Arm Tricep Pushdowns.
This full body workout plan is actually two complete total body workouts that you can follow as a 30 day full body program to build strength and muscle mass. Workout 1 on Monday. 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.
A complete basic full body workout would look like this. Ad Work Out Without Going to the Gym Get In The Best Shape Of Your Life. Pause squats bench press defecit deadlift tricep pushdowns etc.
Back Dumbbell Bent over Row 3. Once you have developed good form you can increase the intensity of your workout. Workout 2 on Wednesday.
Flat bench barbell press 4 sets of 10 12 reps. Lateral Raises 2 8 6. Your schedule will look like the following.
Full Body Workout 3. Every full body workout routine should include seven movement patterns. THE FULL BODY WORKOUT ROUTINE.
The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Full body workout b pdf 3. This 3-day workout routine is designed for beginners who want to gain more confidence in the weights room.
Workout 3 on Friday. The Best Full-Body Workout Split For Busy People Free PDF An ectomorph workout is a training program designed to build mass for skinny individuals. Quads Dumbbell Jump Squats 3 x 6-8.
When all you want is a quick and dirty fitness workout to target your full body in as little as 3 days. 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.
A Full Listing Of 3-Day-Per-Week Workouts. Dumbbell Stiff Legged Deadlift 3 10 3. There are two ways to do 3 day full body splits.
You may add more weights depending on what you are comfortable with. Bench press 3 sets of 5-8 reps Lat pulldown 3 sets of 10. Squat lunge hinge.
7 mins including rest Chest Dumbbell Bench Press 3 x 8-12. Womens 3 day beginner full body gym workout plan is specifically designed for women to tone muscles and for fat loss. Full Body Workout 1.
Dumbbell Military Press 3 10 5. Okay lets see what exercises youll do in beginners 3 days a week gym workout plan. Dumbbell Bench Press 3 10 5.
You do three workouts per week training your entire body on Monday Wednesday and Friday. This workout is excellent for hardgainers.
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