3 day full body workout plan pdf

Full Body Workout 1. This is the default version of the 3-day full-body workout split.

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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.

. Your rep tempo should be slow and controlled. Week 1 30 Minute Full Body Resistance Band Workout Day 1. Full Body 2 Thursday.

The first option looks like this. Ad Compact convenient and customized to you Tonal replaces your gym and personal trainer. Dumbbell Hamstring Curl 3 10 3.

Incorporate Supersets To Increase Efficiency. If you want you can also follow only one split out of three full-body PPL and upperlower throughout the thirty days. DEADLIFT CONVENTIONAL Step 1 Setup.

This full body workout routine consists of 3 training days per week. Resistance Band Overhead Press. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.

The muscle building program is suitable for beginners and intermediates. 3 x 12 reps 60-sec rest. This is a 8 week workout plan designed for whole body strength and toning of your body.

Dumbbell Bench Press 3 10 5. FULL BODY WORKOUT B PDF 6 EXERCISE TUTORIALS EXERCISE 1. Full Body 1 Tuesday.

Other smart gyms cant do that. Workout 4 on Monday of Week 2. Dumbbell Deadlift 3 10 4.

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. Breaking Down The 3 Day Full Body Workout. Dumbbell Stiff Legged Deadlift 3 10 3.

This full body workout routine consists of 3 training days per week. 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.

The stance is a little narrower than that of the squat. Three-day full-body workout not technically a split. Dumbbell Squat 3 10 2.

You do three workouts per week training your entire body on Monday Wednesday and Friday. Weighted Dip 3 12 10 8 - 10 4. Day 1 Exercise Sets Reps 1.

Womens 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. Full Body 3 Saturday.

Pause squats bench press defecit deadlift tricep pushdowns etc. It allows you to train each muscle 2-4 times per week depending on how you choose to schedule your workouts for the week. The Only 3 Day A Week Full-body Workout Routine You Will Ever Need In todays hectic climate finding enough free time to be able to go to the gym 5 or 6 days a week for a couple of hours a time is far easier said than done with many people leading increasingly hectic lifestyles which means they basically exercise whenever they can.

Duration of the workout program is 8 12 weeks. Bent Over Dumbbell Row 3 10 4. Lateral Raises 2 8 6.

The 3-Day Full-Body Workout Routine. There are two ways to do 3 day full body splits. 3 sets x 15 reps 60-sec rest.

Full Body Workout 2. Lateral Raise 3 12 10 8 - 10 5. If youd like a more complete plan follow the 30 day calendar Ive.

2 x 12 reps 60. Workout 1 on Wednesday of Week 2 and so on. 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.

You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. For each muscle group you will perform 12 total sets over the course of the week. Focus on the eccentric contraction of the muscle.

Full Body Workout 3. Every full body workout routine should include seven movement patterns. Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout.

The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training. Squat Leg extensions Bench variation etc. THE FULL BODY WORKOUT ROUTINE.

If youre a beginner give Workout A a try. Tonal gets smarter as you get stronger. Tue fri arms biceps phase 1.

Ive created 2 complete total body workouts that utilize each of these movement patterns. CGBP Deadlift upper accessories lower accessories etc. Workout 1 on Monday.

Your schedule will look like the following. Standing Dumbbell Curl 2 8 7. 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.

3 Day Full Body Workout At Home. Stand with your mid-foot under the bar when looking down. Training Days Per Week.

3 Day Full Body Planet Fitness Workout. For most beginners a full body split is a great first workout program to use. Dumbbell Lunge 3 10 2.

Three Day Workout To Get Ripped. The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount. In parentheses you will see the muscle group being focused on in the exercise.

Workout 3 on Friday. The other option is to just use three unique workouts which you do once per week. A weekly schedule for a full body training split could look like the following.

Squat lunge hinge push pull carry and corrective exercises. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders. Its focus is to help increase muscle gain and strength development.

Workout 2 on Wednesday. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders. One Arm Tricep Pushdowns.

Dumbbell Military Press 3 10 5. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. What are the common variations of the 3-day split.

The 3-Day Full-Body Workout Routine. It can also help burn more calories initially as you may be able to move more total weight depending on. Take 24-48 hours off in between each full-body workout to allow the muscles to recover and avoid overuse injuries.

As you continue this routine you will increase the. Resistance Band Bent-over Row. Dumbbell Front Shoulder Raise.

Yes working out just 3 days a week is plenty to build muscle if youre performing a good program. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle.

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