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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...


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Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

There are 4 comments

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.

 by dean – bradford uk
February 12, 2010 - 03:52
Reply to dean

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

February 12, 2010 - 07:16

Carlton

what're doing now will help you get thick traps but the problem with you is - you need to obivously do something different

Add these trap exercises to your routine

December 30, 2009 - 08:05

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?

 by Carlton
December 30, 2009 - 07:24
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