3 day upper body workout pdf
Standing Dumbbell Calf Raise 3 8 - 12 6. 3 Day Full Body Workout Routine For Mass Pdf What Is A Youll also get a free pdf workout template to get started.
3 Day Power Muscle Burn Workout Split Workout Splits Workout Plan For Men Workout Plan Gym
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.
. The other option is to just use three unique workouts which you do once per week. Your feet should be about hip-width apart or slightly wider and toes can be slightly pointed out. Heres what a 4-day workout split focused on building strength in the bench press squat press and deadlift might look like.
There are two ways to do 3 day full body splits. Lying Dumbbell Hamstring Curl. The first option looks like this.
Reps 8 6 4 4. The stance is a little narrower than that of the squat. This program calls for you to work out 3 times a week.
Raise your legs until the to a 90-degree angle with your upper body. Full Body 2 Thursday. This is the default version of the 3-day full-body workout split.
Reps 15 12 10 8. Reps 12 10 8 6. Week 1 Session 1.
A weekly schedule for a full body training split could look like the following. An upper lower 3 day split will require a 2 week view to see how it works. One Arm Dumbbell Row 4 8 - 10 2.
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. 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. Stand with your mid-foot under the bar when looking down.
For example you could perform this program on Monday Wednesday and Friday. Jump rope 10 x 60 seconds or any other cardio exercises for 10 minutes to get a proper warm-up. Incline Dumbbell Bench Press 3 8 - 12 4.
Workout 1 on Wednesday of Week 2 and so on. 21-Day Upper Body Workout Directions. The 3-Day Full-Body Workout Routine.
3 Day Compound Workout plan 3 Day Compound Workout Routine Week 3 Day 1. When is an evidentiary hearing required. Total 8 different exercises x 3 times.
You do three workouts per week training your entire body on Monday Wednesday and Friday. This full body workout routine consists of 3 training days per week. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.
Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions. What are the common variations of the 3-day split. Calves 8-12 x 3 Day 3 Back Triceps And Core Upper Body Workout Targeted Muscles Reps Dumbbell Deadlift Back and Legs 4-8 x 3 Incline Dumbbell IYT Raises Back and Shoulder 6-8 x 3 Dumbbell Bent-over Row Back 8-12 x 3 Single-arm Dumbbell Row Back 8-10 x 2 Dumbbell Lying Tricep Extension Triceps 8-12 x 3 Dumbbell Triceps Kickback.
See the train- ing schedule on the bottom of the page for a calendar of all your training days. DEADLIFT CONVENTIONAL Step 1 Setup. Reps 12 10 8 6.
Dumbbell Shoulder Press 4 8 - 10 3. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders. Reps 12 10 8 6.
Really focus on contracting your abdominal muscles. App to slow down time lapse video. Chest Supported Dumbbell Row 3 8 - 12 5.
There are three separate 8-week programs included. The level of volume and the types of exercises included in each routine are very similar meaning that the three routines are equally appropriate regardless of your. A full body routine 3 days per week an upperlower routine 4 days per week and a bodypart split routine 5 days per week.
Try not to swing your body or use your bodys momentum to do this move. Biceps seated barbell curl 3 x 12. When performing the exercises youll want to utilize a weight that will fall into the 70-85 range of your 1 rep max.
Workout 3 on Friday. THE FULL BODY WORKOUT ROUTINE. Workout 1 on Monday.
Triceps lying dumbbell triceps extension 3 x 12. Bench Press 5 sets x 3-5 reps 3-5 mins. Dumbbell Upper Body Workout Exercise Sets Reps 1.
Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. Full Body Workout 1. Back seated cable row 3 x 10.
Full Body Workout 3. Barbell Back Squat. 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.
Does wisconsin border canada. Your schedule will look like the following. Three-day full-body workout not technically a split.
Full Body 3 Saturday. Reps 12 10 8 6. Hang from a pull-up bar with both arms extended.
It targets all of your major muscle groups in a traditional 3 day push pull legs split. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. 10 Minute cardio warm-up.
Full Body Workout 2. Dumbbell Hammer Curl 2 8 - 12 6. 3 minute upper body workout 3 minute upper body workout.
Dumbbell Plie Squat 3 8 - 12 4. Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions. FULL BODY WORKOUT B PDF 6 EXERCISE TUTORIALS EXERCISE 1.
In between each set utilize a 45-90 second rest period. Dumbbell Hamstring Curl 3 8 - 12 5. Full Body 1 Tuesday.
Workout 4 on Monday of Week 2. On lower body days its the deadlift and squat along with any assistance exercises for the quads hamstrings and abs. Upper Lower 3 Day Split.
Since these workouts are full body workouts it is best to have a rest day in between your work out days. Perform workouts A B and C in sequence resting a day between each for four total sessions per week. Farm houses for sale parker co.
Then slowly lower your legs back down. Today is a 30-minute upper body push chest shoulders triceps with dumbbells TRI-SET HIIT workout at home. Plank 3 20 Secs Day 3.
The workout below is one route you could take. If you need information on how to perform these exercises check out the MS Exercise Guide. Workout 2 on Wednesday.
This will give your body enough rest to recover in between workouts. 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. Reps 12 10 8 6.
That means after you complete C restart the cycle with A again within the same week. The last day of the workout will tone your back arms and abs. Ut dallas summer camps 2022.
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