Your 3-day Full body muscle building workout routine...
Day 1 - Building up your Chest, Shoulder & Triceps muscles...
Part 1
Pick JUST ONE of the heavy compound pushing exercises from Group A below and Do 5-to-7 sets of 3-to-8 reps OR...Pick 2 exercises from Group A and do 3-to-4 sets of each exercise for 3-to-8 reps resting 2-to-5 minutes between sets and then...
Part 2
Pick JUST ONE of the isolation pushing exercises from Group B and do 5-to-7 sets of 8-to-12 reps OR...Pick 2 of the isolation pushing exercises from Group B below and do 3-to-4 sets of 8-to-12 reps of each exercise resting less than 3 minutes between sets.
| Group A | Group B |
Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...
If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7
reps by doing Drop sets,
rest-pause reps or any other
fast
muscle building technique here.
If you don't understand...
Click here to see an example of the Day 1 workout
Day 2 - Building up your Back & Biceps muscles...
Part 1
Pick JUST ONE of the heavy compound pulling exercises from Group A below and Do 5-to-7 sets of 3-to-8 reps OR...Pick 2 exercises from Group A and do 3-to-4 sets of each exercise for 8-to-12 reps resting no longer than 2-to-5 minutes between sets and then...
Part 2
Pick JUST ONE of the isolation pulling exercises from Group B and do 5-to-7 sets of 8-to-12 reps OR...Pick 2 of the isolation pushing exercises from Group B below and do 3-to-4 sets of 8-to-12 reps of each exercise and rest less than 3 minutes between sets.
| Group A | Group B |
Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...
If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7
reps by doing Drop sets,
rest-pause reps or any other
fast
muscle building technique here.
If you don't understand...
Click here to see an example of the Day 2 workout
Day 3 - Building up your Lower body muscles...
Part 1
Pick JUST ONE of the heavy lower body exercises from Group A below and Do 5-to-7 sets of 3-to-8 reps OR...Pick 2 exercises from Group A and do 3-to-4 sets of each exercise for 3-to-8 reps resting no longer than 2-to-5 minutes between sets and then...
Part 2
Pick JUST ONE of the isolation leg exercises from Group B and do 5-to-7 sets of 8-to-12 reps OR...Pick 2 of the isolation pushing exercises from Group B below and do 3-to-4 sets of 8-to-12 reps of each exercise and rest less than 3 minutes between sets.
| Group A | Group B |
Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...
If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7
reps by doing Drop sets,
rest-pause reps or any other
fast
muscle building technique here.
If you don't understand...
Click here to see an example of the Day
3 workout
Muscle building Tips to use with this 3-day workout routine...
- You can do this 3-day workout on any 3 days of the week so you can workout 3 days in a row or you can just workout on Monday, Wednesday and Friday for your 3-day workout and...
- You DO NOT have to do parts 1 & 2 of your workouts back-to-back so if you want to... You can workout twice a day by doing part 1 of the workouts in the mornings or by doing part 2 of the workouts in the evenings and...
- Make your muscles get bigger faster by Taking every 3rd-to-4th week off to allow all your muscles to Rest, recover, grow, get stronger and get bigger and...
- KEEP A TRAINING LOG - you must keep track of how many sets & reps it took you to finish all 100 reps – go here to find out more about why keeping a training log is important if you want to get bigger muscles and...
- You can work on your abs with this ab workout here along with your 3-day muscle building workout routine.
Hello adrian i was wondering if for example i am doing my first day work out my chest, shoulders and arms and i pick 2 exercises in part a and part be would you do dif exercises the following week when it comes to doing my chest, shoulders and arms.
You can do that but I would at least stick to the same exercises for 2-to-3 weeks so you can gauge your intensity from workout to workout
Carlton
what're doing now will help you get thick traps but the problem with you is - you need to obivously do something different
My trap routine consists 90% rear barbell shrugs. I am pleased with the height of my traps. Now I would like to add thickness. What is the best excercise to accomplish this?
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