3 day upper body workout pdf

Then slowly lower your legs back down. SHEFIT High Impact Sports Bra.

Upper Lower Split The Best Workout Plan Issa

Seated Overhead Dumbbell Press All three delt heads 4 Sets x 8 8 12 12 Reps.

. You do three workouts per week training your entire body on Monday Wednesday and Friday. Upper Body Workout B. Upper Body Workout A.

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. Barbell Bench Press 3 sets of 6 to 10 reps. Full Body Workout 1.

If you work out at home you can save 3 Day Full Body Workout At Home. 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. Focus on the eccentric contraction of the muscle.

Here are 4 UpperLower workouts you can alternate in a weekly schedule. This is the default version of the 3-day full-body workout split. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders.

Seated Dumbbell Shoulder Press 3 sets of 8 to 12 reps. Stop when your hands are at shoulder height at a 900 angle from your body. 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.

Best upper body workout for beginners to train shoulders effectively. Its focus is to help increase muscle gain and strength development. On upper body day choose two exercises from each section and on upper lower body day choose two exercises from each section.

THE FULL BODY WORKOUT ROUTINE. 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. Barbell Bent Over Rows 3 sets of 6 to 10 reps.

What are the common variations of the 3-day split. Your rep tempo should be slow and controlled. Lat Pulldowns 3 sets of 8 to 12 reps.

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. How to Set Up Your Upper Body Workouts. Team Body Spartan meets up with Brian Cage for an intense 3-hour upper body workout.

Summary of beginner dumbbell workout routine. Seated row Vertical Push eg. Now as for the best exercises to include in your upper body workouts a good way to set it up is by sticking to the following guideline.

OHP Vertical Row eg. Dumbbell press Horizontal Pull eg. Ad Scientifically Proven To Provide 33 More Support Than Major Competitors.

Full Body Workout 3. 30 to 45 minutes. The muscle building program is suitable for beginners and intermediates.

Incline dumbbell bench pressDecline dumbbell bench press. Raise your legs until the to a 90-degree angle with your upper body. Overhead cable tricep extension.

Your schedule will look like the following. Incline bench pressDecline bench press. This full body workout routine consists of 3 training days per week.

The main lift of the heavy upper body day is the bench press. Try not to swing your body or use your bodys momentum to do this move. The goes through a should.

Really focus on contracting your abdominal muscles. Day 1 Exercise Sets Reps Upper Power Barbell Bench Press 3 - 4 3 - 5 Incline Dumbbell Bench Press 3 - 4 6 - 10 Bent Over Row 3 - 4 3 - 5 Lat Pull Down 3 - 4 6 - 10 Overhead Press 2 - 3 5 - 8 Barbell Curl 2 - 3 6 - 10 Skullcrusher 2 - 3 6 - 10 Day 2 Exercise Sets Reps Lower Power Squat 3 - 4 3 - 5 Deadlift 3 - 4 3 - 5 Leg Press 3 - 5 10 - 15 Leg Curl 3 - 4 6 - 10. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF.

Pull ups Accessory Movements biceps triceps etc. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Three-day full-body workout not technically a split.

Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. This is followed by a near variation dumbbell press and an array of accessories rows overhead press curls lat pull downs and skull crushers. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.

Dumbbell Split Workout Routine. 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. Fits Sizes A-H and Beyond.

Hang from a pull-up bar with both arms extended. Side delt raiseBent over rear delt raise. This is worked in the 3 to 5 rep range for 3 to 4 sets.

3 Day Full Body Workout At Home. Full Body Workout 2. The 3-Day Full-Body Workout Routine.

PDF of This Workout Plan.

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