3 day upper body workout pdf
Full Body Workout 1. Your schedule will look like the following.
Sculpt And Strengthen Your Arms With This 3 Week Dumbbell Challenge Fitness Body Arm Workout Fitness Motivation
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 Plie Squat 3 8 - 12 4. Upper Lower 3 Day Split. Full Body 2 Thursday.
Hang from a pull-up bar with both arms extended. Be careful not to overtrain. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF.
A Full Listing Of 3-Day-Per-Week Workouts. Full Body Workout 3. The last day of the workout will tone your back arms and abs.
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. For your pre-workout warm up start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. 3 Day Full Body Workout At Home.
Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders. Ideally you should use this workout on Mon-Wed-Fri. 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.
Back seated cable row 3 x 10. Just like the urge to have great six-packs upper body muscle development also delivers impressive results. Three-day full-body workout not technically a split.
DEADLIFT CONVENTIONAL Step 1 Setup. The upper body workouts involve mainly pressing exercises such as the bench press both flat and incline and overhead press both barbell and dumbbell pulling exercises like pulldowns and rows along with some isolation exercises for the biceps and triceps. This is the default version of the 3-day full-body workout split.
THE FULL BODY WORKOUT ROUTINE. 10 Minute cardio warm-up. Finish off with 90 seconds of walking.
This shock is going to prime your body to train hard and helps get your core body temperature up. If you need information on how to perform these exercises check out the MS Exercise Guide. Then slowly lower your legs back down.
Jump rope 10 x 60 seconds or any other cardio exercises for 10 minutes to get a proper warm-up. Full Body Workout 2. Dumbbell Hammer Curl 2 8 - 12 6.
In between each set utilize a 45-90 second rest period. The first day hits legsback second day hits chestshoulders and the thrid day is dedicated to arms. Chest Supported Dumbbell Row 3 8 - 12 5.
Really focus on contracting your abdominal muscles. Try not to swing your body or use your bodys momentum to do this move. 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.
The 3-Day Full-Body Workout Routine. An upper lower 3 day split will require a 2 week view to see how it works. Have you used a workout program that has given you the best gains of your life and dont see it listed here.
Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. Standing Dumbbell Calf Raise 3 8 - 12 6. Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions.
One Arm Dumbbell Row 4 8 - 10 2. Full Body 1 Tuesday. See the train- ing schedule on the bottom of the page for a calendar of all your training days.
Week 1 Session 1. Dumbbell Upper Body Workout Exercise Sets Reps 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.
Your feet should be about hip-width apart or slightly wider and toes can be slightly pointed out. Incline Dumbbell Bench Press 3 8 - 12 4. Stand with your mid-foot under the bar when looking down.
Be sure to program at least one full rest day between training days. The stance is a little narrower than that of the squat. Full Body 3 Saturday.
METABOLIC BEAST Printable Workout Log Week 8 Training Day 1 UPPER BODY Date. View 3 Training Phase 1pdf from EXSC 3505 at Kean University. It targets all of your major muscle groups in a traditional 3 day push pull legs split.
Dumbbell Hamstring Curl 3 8 - 12 5. Raise your legs until the to a 90-degree angle with your upper body. The workout below is one route you could take.
Biceps seated barbell curl 3 x 12. You do three workouts per week training your entire body on Monday Wednesday and Friday. What are the common variations of the 3-day split.
This 3 day workout hits all major muscle groups over a 3 day period. There are a lot of workout programs available. When performing the exercises youll want to utilize a weight that will fall into the 70-85 range of your 1 rep max.
This full body workout routine consists of 3 training days per week. 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. HYPERTROPHY MAX Printable Workout Log Week 1 Training Day 1 UPPER BODY Date.
That means after you complete C restart the cycle with A again within the same week. You will not walk the entire summer shirtless just to show your six. A weekly schedule for a full body training split could look like the following.
Theres no need to spend 30 minutes on cardio. If you plan your workout week the right way results are definitely on their way. FULL BODY WORKOUT B PDF 6 EXERCISE TUTORIALS EXERCISE 1.
21-Day Upper Body Workout Directions. The 3 day upper body workout is always graded with two thumbs up. Be on the way to a better buffer body.
Plank 3 20 Secs Day 3. Perform workouts A B and C in sequence resting a day between each for four total sessions per week. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.
View 3 Training Phase 2pdf from EXSC 3505 at Kean University. 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. Triceps lying dumbbell triceps extension 3 x 12.
Dumbbell Shoulder Press 4 8 - 10 3.
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