3 day split full body workout pdf

A 3 day workout split is a training routine that divides the exercises into three training days per week. 4 sets x 15 reps.

The Total Package A 3 Day Full Body Strength Hypertrophy Workout Full Body Dumbbell Workout Shred Workout Dumbbell Only Workout

Squats 3 15 12 10 -12 3.

. The a workout and the b. 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. Given below is a full body workout split that you can follow.

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. Workout 2 on Wednesday. Ad Are You Over 50.

Day 5- Workout C. Drag Curl 3 sets x 10 reps. 3 Day Full Body Dumbbell Workout Plan 5 Day Dumbbell Workout Plan Two Body Parts a.

Leg Extension 3 15 12 10 -12 2. Standing Calf Raise 3 20 15 15 Last set is your all out HIT set to failure. 3 day full body workout routine zip Size.

3 Day Full Body Dumbbell Workout Routine. Day 2 Pull Back and Biceps Deadlift 3 sets x 6-10 reps. But youre also told you need to be functional.

Dont think that just because you use only dumbbells you have only limited exercise options. Since these workouts are full body workouts it is best to have a rest day in between your work out days. The first option looks like this.

Ultimate 5-Day Workout Split Routine. The 3 day upperlowerfull split merges an upperlower split with a full-body workout. Full Body 1 Tuesday.

This is a 2-day full body routine which obviously uses the 2-day version of the split thats designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Bodybuilders powerlifters and athletes can all use 3-days splits. Then you train your whole body on Friday.

Day 3 Legs Core. 3 sets x 10 reps. Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout.

Ive been doing a 3 day split workout routine because that has been really realistic for me t. Aim to pick a weight you will fail within the prescribed rep range. Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions.

T-Bar Row 3 sets x 6-10 reps. Barbell Curl 3 sets x 10 reps. Workout 1 on Wednesday of Week 2 and so on.

Try a Fitness Program Tailored To Your Abilities. Day 3- Workout B. Front Squat 3 sets x 6-10 reps.

Full Body 45 Degree Leg Press 3 20 Seated Row 3 20 Chest Dip 2 15 - 20 Machine Shoulder Press 2 20 Cable Curl 2 20 Tricep Extension 2 20 Hover 3 1 minute Wednesday - Series 2 Exercise Sets Reps Full Body Smith Machine Squat 3 20 Seated Calf Raise 2 25 Lat Pull Down 3 20 Dumbbell Flys 3 20 Tricep Kickback 2 20 Standing Dumbbell Curl 2 20 Decline Sit Ups 2 MAX. What are the common variations of the 3-day split. Barbell Skull Crushers 3 x 10 reps.

3 sets x 10 reps. 3 day workout splits tend to work. Workout 1 on Monday.

4 sets x 10 reps. This suggested program variation and many others can be found in the accompanying PDF that comes with. Stiff Legged Deadlift 3 15 12 10 -12 5.

The other option is to just use three unique workouts which you do once per week. Full Body Workout Plan. Choose From a Variety of Workouts.

Seated Calf Raise 3 20 15 15 7. A weekly schedule for a full body training split could look like the following. Advanced trainers can use high volume 3-day splits or increase frequency by incorporating full-body workouts.

Workout 3 on Friday. Each muscle group is trained twice a week. 3 Day Split Workout The Complete Guide 2021 The Best Full-Body Workout Split For Busy People Free PDF This 5-day workout split is the ultimate way to build muscle burn calories and get shredded fast.

Leg Press 3 15 12 12 4. Full Body 2 Thursday. Seated Leg Curl Pre-Exhaust 4 10 Barbell Squat 3 10 Trap Bar Deadlift 3 10 Dumbbell Stiff Legged Deadlift 3 10 Leg Extension 3 10 Seated Calf Raise 2 20 Standing Machine Calf Raise 2 20.

Here is a full week of workouts for body recomposition at home. FULL BODY WORKOUT A PDF 4 WORKOUT A BEGINNER VERSION Exercise Sets Reps Rest min Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 15 This version is designed for beginner lifters those relatively new to the gym. Lying Leg Curl 3 15 12 10 -12 6.

Three-day full-body workout not technically a split. There are two ways to do 3 day full body splits. You hit the upper body on Monday and the lower body on Wednesday.

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. Chest Shoulders Triceps. This is a collection of some of the most popular 3 day workout splits available on Lift Vault.

Full Body 3 Saturday. Try a Fitness Program Tailored To Your Abilities. Squats 3 15 12 10 -12 3.

3 Day Split Full Body Workout Pdf. Workout 4 on Monday of Week 2. That means you can train your body for up to 3 days a week.

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. Day 1- Workout A. Back Squat 3 set x 6-10 reps.

Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders. Bent Over Row 3 sets x 6-10 reps.

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Click Through To Download Pdf This Workout Program Only Requires Dumbbells Has Just The Righ Full Body Dumbbell Workout Shred Workout Dumbbell Only Workout