Overhead Triceps Extension 2 sets x 10-15 reps.Dumbbell Hammer Curl 2 sets x 10-15 reps.Incline Dumbbell Press 3 sets x 10-15 reps.Although your triceps have done some work earlier in the workout, a couple of sets of direct work will give them a nice boost in growth. You can do pressdowns with a rope, V bar or straight bar. Doing curls on an incline bench, with your elbows behind your back, helps to target the long head of the biceps. Next, we have some isolation work for your biceps. If you prefer using a barbell to dumbbells, the overhead barbell press will do the job just as well. The dumbbell shoulder press targets the triceps and shoulders, with most of the work being done by the anterior, or front deltoid. Although the seated leg curl has been shown to work better than the lying leg curl for building hamstring size, both are still very effective, so just use whatever machine is available. While the squat is a great lower body exercise, it doesn’t hit the hamstrings very hard, which is where the leg curl comes in. If you can’t do squats for whatever reason, you can take your pick from one of the squat alternatives listed here. Somewhere around parallel, even slightly above, is still deep enough to make your quads grow. In terms of squat depth, there’s no need to go all the way down. Next up is the barbell squat, which hits the quadriceps, glutes and lower back. But if you prefer chin-ups, and you’re able to do 3 sets of 5-10 reps using good form, then do chin-ups instead. Most people aren’t strong enough to do many chin-ups or pull-ups with their own body weight, which is why I normally recommend lat pulldowns instead. Next up is the reverse grip lat pulldown, which targets your back and biceps. If all you have is a flat bench and a couple of dumbbells, the dumbbell bench press works fine as an alternative. The first upper body exercise is the bench press, which is a highly effective way to build size and strength in your chest, shoulders and arms. Dumbbell Shoulder Press 2 sets x 5-8 reps.Reverse Grip Lat Pulldown 3 sets x 10-15 reps.
#SINGLE ARM CABLE CROSSOVER FULL#
3 Day Full Body Workout Routine Workout A
#SINGLE ARM CABLE CROSSOVER PDF#
You’ll find a link to the 3 day full body workout PDF at the bottom of this page. I’ll talk more about why it’s set up the way it is in just a moment.įor a few of the movements, I’ve also included links to video demonstrations, so you can see how they’re done. It involves hitting the major muscle groups three days per week. With all that out of the way, here’s what the 3 day full body workout program looks like.
However, you won’t gain muscle as fast as you would have done had your diet put you in a calorie surplus, with everything set up for the sole purpose of adding mass. It is possible, for some people at least, to gain muscle in calorie deficit. To make progress as fast as your genetics will allow, you’ll need to focus on one major fitness goal to the exclusion of everything else.įinally, if you want to drop some fat, there’s no reason why you can’t combine this 3 day full body split with a diet geared towards fat loss (which I cover in more detail inside my Gutless nutrition manual). It’s not meant to help you prepare for a Spartan race, give you the conditioning of a UFC fighter, or turn you into a serious contender for the title of World’s Strongest Man.ĭon’t try to improve multiple physical qualities at the same time. Third, this is a 3 day full body split designed to stimulate muscle growth. I don’t know how long you’ve been training, what your genetics are like, or how close you are to your maximum muscular potential.Īll of these things can have a big impact on the speed at which muscle is built. Second, I can’t make any promises about how long it’s going to take to gain muscle, because I don’t know you.
While the typical beginner can make significant changes to their physique in a matter of months, it will take a lot longer before you get anywhere near the upper limit of muscle mass you’re capable of adding to your frame.Įven if you’re following the best full body workout ever devised in all of human history, adding muscle to your frame takes persistence, hard work and patience. It takes ferocious consistency, discipline and sustained effort over a period of several years. If you want a simple but highly effective 3 day full body workout routine designed for muscle hypertrophy, one that doesn’t involve doing weird exercises you’ve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how it’s done.īefore you continue, I do want to point out a few things.įirst, building muscle is hard work.
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