3 day split full body workout pdf

This full body workout routine consists of 3 training days per week. The first option looks like this.

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Full Body 3 Saturday.

. Squat Leg extensions Bench variation etc. Dumbbell Hamstring Curl 3 10 3. Dumbbell Bench Press 3 10 5.

This workout is designed to increase your explosive power and strength to help you on the football field. Feel free to do them 3 times per week with at least one rest day in between each workout. Which reminds of the legend Mike Mentzer who also used and recommended 3-day full-body training plans especially earlier in his career.

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. Lying Leg Curl 3 15 12 10 -12 6. Lateral Raises 2 8 6.

Leg Extension 3 15 12 10 -12 2. Workout 1 on Monday. Here is the 3 day full body split workout anytimestrength awesome from printable 3 day home workout that you can download for free.

Upper Lower 3 Day Split. Seated Calf Raise 3 20 15 15 7. Day 1 Exercise Sets Reps 1.

FULL BODY WORKOUT B PDF 3 Monday Workout A Tuesday Rest. The other option is to just use three unique workouts which you do once per week. Abs and calves exercises can be thrown into the main workouts as well or performed on rest days.

Your schedule will look like the following. There are two ways to do 3 day full body splits. Full Body Workout 1.

Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions. The A workout and the B workout. Aim to pick a weight you will fail within the prescribed.

Full Body 1 Tuesday. Bent Over Dumbbell Row 3 10 4. Its comprised of 3 different full body workouts.

It was called The Golden 6 WorkoutArnold used it early in his training career. 3 day split full body workout pdf. And its a 3-day full body routine.

Full Body Workout 3. Dumbbell Military Press 3 10 5. This is a collection of some of the most popular 3 day workout splits.

Stiff Legged Deadlift 3 15 12 10 -12 5. Training Days Per Week. Workout 3 on Friday.

I simply get better results. Although these trainers all have slightly different goals with their weight training splits they can all follow a structure based on weight training 3-days per week because of its versatility. Standing Calf Raise 3 20 15 15 Last set is your all out HIT set to failure.

3 Day Full Body Workout At Home. The total package workout is a simple concept really. 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. Full Body 2 Thursday. Lets go over how each will look then we will give you sample fully-designed programs for all of them.

3 day full body dumbbell workout this workout program only requires. Full Body Workout 2. Advanced trainers can use high volume 3-day splits or increase frequency by incorporating full-body workouts.

This 3-day full-body workout routine is suitable for those beginners who work. Dumbbell Curl 3 10 Standing Barbell Tricep Extension 3 10 Calf Raise 3 12 Plank 5 20 secs Day 2 Exercise Sets Reps Bench Press 5 5 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. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1.

This is the basic beginner program that I recommend to beginners who are looking to build musclegain strength. Push Pull Leg 3 Day Split. Full Body 3 Day Split.

You do three workouts per week training your entire body on Monday Wednesday and Friday. Dumbbell Stiff Legged Deadlift 3 10 3. Pause squats bench press defecit deadlift tricep pushdowns etc.

Squats 3 15 12 10 -12 3. Its a full body workout on a three day schedule - Monday Wednesday and Friday. Alternatively you can cycle through them by performing one of the listed workouts every other day.

Dumbbell Fly 3 12 10 8 - 10 3. CGBP Deadlift upper accessories lower accessories etc. THE FULL BODY WORKOUT ROUTINE.

Dumbbell Lunge 3 10 2. Classic Bodybuilder 3 Day Split. 3 day full body dumbbell workout this workout.

Leg Press 3 15 12 12 4. Its uses the 3-day version of the full body split although it only involves two different workouts. Hold your stretches for at least 1 minutes each.

Cable Crunch 3 10 - 12 Cable Pull Through wRope 3 10 - 12 3 sec negative Day 5 Exercise Sets Reps Lower Body Leg Press 3 10 - 20 Dumbbell Stiff Leg Deadlifts 3 8 - 12 Leg Press Calf Raise 3 10 - 15 Hack Squat 2 8 - 12 Seated Leg Curl 2 10 - 12 Seated Calf Raise 2 10 - 12 Planks 3 60 sec Hyperextension 3 10 - 12 3 sec negative Day 4 Exercise Sets Reps Upper Body. 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.

Standing Dumbbell Curl 2 8 7. Workout 2 on Wednesday. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.

Pull-Ups or Lat Pull-Downs. You will alternate between workout A covered in the previous PDF and workout B. Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes.

This is the default version of the 3-day full-body workout split. Andthats exactly how I train today. Work Out Anywhere on Any Device With No Equipment Needed.

You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. Bodybuilders powerlifters and athletes can all use 3-days splits. The 3-Day Full-Body Workout Routine.

A weekly schedule for a full body training split could look like the following. 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. Ad From Free Webinars To On-Demand Workouts Get a Fitness Plan That Meets Your Needs.

Workout 1 on Wednesday of Week 2 and so on. Day 3 Friday Exercise Muscles Worked Reps Rest Incline Bench Press Chest 10 x 2 2-3 mins Dumbbell Pullover Chest and Lats 8 x 2 1-2 mins Bent-arm Lateral Raise Shoulder 8 x 2 2-3 mins Upright Row Back and Shoulder 8 x 2 2-3 mins Bent-Over Row Back 10 x 2 2-3 mins Barbell Jammers Legs Shoulder and Chest 10 x 2 2-3 mins. Okay lets quickly see the 3 day push pull legs split workout routine.

Dumbbell Squat 3 10 2. THE FULL BODY WORKOUT ROUTINE. Full Body Dumbbell Workout Routine At Home Pdf from kayaworkoutco If you only have 3 days per week to workout then what you do in the gym to lose weight needs to be targeted.

It is designed to train different muscle groups every day so that you can rest and maximize strength gains while youre working out. 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.

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