3 day upper body workout pdf
The stance is a little narrower than that of the squat. Like the Push Pull Leg Split its best to have one rest day between the upper body workout days and two after the leg day as usually leg workouts are the most taxing on the body.
Gym Workout 2 Day 3 3 Pull Day Click To View And Print This Illustrated Exercise Plan Created With Pull Day Workout Back And Bicep Workout Arm Workout Gym
Reps 12 10 8 6.
. The level of volume and the types of exercises included in each routine are very similar meaning that the three routines are equally appropriate regardless of your. Dumbbell Hammer Curl 2 8 - 12 6. Reps 8 6 4 4.
Standing Dumbbell Calf Raise 3 8 - 12 6. This full body workout routine consists of 3 training days per week. There are two ways to do 3 day full body splits.
That means after you complete C restart the cycle with A again within the same week. Barbell Back Squat. Full Body Workout 1.
Reps 12 10 8 6. Since these workouts are full body workouts it is best to have a rest day in between your work out days. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF.
The exact days dont matter for your workouts but the key is to get at least one rest day in between each. Total 8 different exercises x 3 times. Try not to swing your body or use your bodys momentum to do this move.
Reps 15 12 10 8. The first option looks like this. Full Body Workout 3.
Week 1 Session 1. 10 Minute cardio warm-up. You do three workouts per week training your entire body on Monday Wednesday and Friday.
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. If you need information on how to perform these exercises check out the MS Exercise Guide. This program calls for you to work out 3 times a week.
Incline Dumbbell Bench Press 3 8 - 12 4. THE FULL BODY WORKOUT ROUTINE. It targets all of your major muscle groups in a traditional 3 day push pull legs split.
This will give your body enough rest to recover in between workouts. Three-day full-body workout not technically a split. DEADLIFT CONVENTIONAL Step 1 Setup.
Full Body 1 Tuesday. Your feet should be about hip-width apart or slightly wider and toes can be slightly pointed out. Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions.
Dumbbell Plie Squat 3 8 - 12 4. Lying Dumbbell Hamstring Curl. For example you could perform this program on Monday Wednesday and Friday.
Today is a 30-minute upper body push chest shoulders triceps with dumbbells TRI-SET HIIT workout at home. The workout below is one route you could take. Reps 12 10 8 6.
Really focus on contracting your abdominal muscles. The last day of the workout will tone your back arms and abs. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders.
Workout 2 on Wednesday. There are three separate 8-week programs included. Raise your legs until the to a 90-degree angle with your upper body.
Workout 1 on Monday. Perform workouts A B and C in sequence resting a day between each for four total sessions per week. Full Body 2 Thursday.
Workout 1 on Wednesday of Week 2 and so on. Plank 3 20 Secs Day 3. See the train- ing schedule on the bottom of the page for a calendar of all your training days.
Triceps lying dumbbell triceps extension 3 x 12. Back seated cable row 3 x 10. FULL BODY WORKOUT B PDF 6 EXERCISE TUTORIALS EXERCISE 1.
This program is a three day split that helps you work on and improve all the major functions of the body so you can be both show and go. Full Body 3 Saturday. Workout 3 on Friday.
3-Day Upper Body Program Name _____ Date _____ DayExercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Monday RepSetWt. Dumbbell Upper Body Workout Exercise Sets Reps 1. In between each set utilize a 45-90 second rest period.
The 3-Day Full-Body Workout Routine. The other option is to just use three unique workouts which you do once per week. Reps 12 10 8 6.
Workout 4 on Monday of Week 2. 21-Day Upper Body Workout Directions. When performing the exercises youll want to utilize a weight that will fall into the 70-85 range of your 1 rep max.
Upper Lower 3 Day Split. Heres what a 4-day workout split focused on building strength in the bench press squat press and deadlift might look like. Upper Body A Order Exercise Sets Reps Rest 1 Bench Press 3 6-8 2-3 minutes 2 Rows 3 6-8 2-3 minutes 3 Incline Dumbbell Press 3 8-10 1-2 minutes 4 Lat Pull-Downs 3 8-10 1-2 minutes 5 Lateral Raises 2 10-15 1 minute 6 Triceps Pushdowns 3 10-12 1 minute 7 Dumbbell Curls 2 12-15 1 minute Lower Body A Order Exercise Sets Reps Rest 1 Romanian Deadlifts 3 6-8 2-3 minutes.
A full body routine 3 days per week an upperlower routine 4 days per week and a bodypart split routine 5 days per week. Your schedule will look like the following. Biceps seated barbell curl 3 x 12.
3 Day Compound Workout plan 3 Day Compound Workout Routine Week 3 Day 1. Stand with your mid-foot under the bar when looking down. This is the default version of the 3-day full-body workout split.
Dumbbell Shoulder Press 4 8 - 10 3. An upper lower 3 day split will require a 2 week view to see how it works. Reps 12 10 8 6.
Hang from a pull-up bar with both arms extended. Jump rope 10 x 60 seconds or any other cardio exercises for 10 minutes to get a proper warm-up. Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout.
Full Body Workout 2. What are the common variations of the 3-day split. A weekly schedule for a full body training split could look like the following.
On lower body days its the deadlift and squat along with any assistance exercises for the quads hamstrings and abs. Dumbbell Hamstring Curl 3 8 - 12 5. Chest Supported Dumbbell Row 3 8 - 12 5.
Bench Press 5 sets x 3-5 reps 3-5 mins. One Arm Dumbbell Row 4 8 - 10 2. Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions.
3 Day Full Body Workout Routine For Mass Pdf What Is A Youll also get a free pdf workout template to get started. Calves 8-12 x 3 Day 3 Back Triceps And Core Upper Body Workout Targeted Muscles Reps Dumbbell Deadlift Back and Legs 4-8 x 3 Incline Dumbbell IYT Raises Back and Shoulder 6-8 x 3 Dumbbell Bent-over Row Back 8-12 x 3 Single-arm Dumbbell Row Back 8-10 x 2 Dumbbell Lying Tricep Extension Triceps 8-12 x 3 Dumbbell Triceps Kickback. Then slowly lower your legs back down.
This Is A Balanced 3 Day A Week Full Body Workout Routine Each Session Is About 45 Minutes It S A Full Body Workout Plan Workout Plan Gym Body Workout Plan
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