3 day full body workout routine for mass pdf

Day 1 Push chest shoulders and triceps Day 2 Rest. 3 sets x 10.

Army Basic Training Workout Routine Beginner Workout Plan Pdf

Heres a workout to provide an example of what your program may look like.

. 3 sets x 10 reps. Day 3 Legs. 3 sets x 10 reps.

Incline Dumbbell Lying Row. Increase the load after each set of every exercise. Squats 3 15 12 10 -12 3.

3 day a week. Leg Extension 3 15 12 10 -12 2. Leg Press 3 15 12 12 4.

The exact days of the week. You can follow my best 3 day full body home workout plan to build a fair amount of strength and mass. 3 sets x 10 reps.

Muscle Building Routine 1 Leg Press. Day 7 Rest. Day 4 Rest.

Finish off with 90 seconds of walking. Stiff Legged Deadlift 3 15 12 10 -12 5. 3 sets of 10 4 sets of 12 most training systems out there are what is known as high volume.

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. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12. Day 5 Pull back and biceps Day 6 Rest.

3 sets x 10 reps. Perform this 2-3 times a week with one day off between training sessions. Seated Calf Raise 3 20.

Lying Leg Curl 3 15 12 10 -12 6. Perform each exercise in a controlled manner with proper form.

The 3 Month Total Body Transformation Workout Plan Muscle Fitness