3 DAY FULL BODY ROUTINE
This routine is a 3 day a week workout routine. Each workout day is followed by 1 rest day and the third workout is followed by 1 or 2 rest days (as most people will take the weekend off entirely).
This routine is typically used by beginners and involves full body workouts.
It is great for beginners because of many reasons:
It allows you to get familiar with the exercises by repeating them many times throughout the week.
Since most beginners do not possess the same strength levels as more advanced lifters, it is good to trigger the muscle more often because the amount of weight lifted is significantly lighter and you will not need as much time to recover and repair before their next workout.
As a beginner, your
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Sure, there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. But eventually the line has to be drawn and I draw it at 5 days per week for 99% of natural trainers.
After training for many years and developing your maximal strength and growth, you may need to start training using a 5 day split routine focusing on only 1-2 muscle groups per workout.
When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. You will reach a point where it will be very tough to add more weight to your lifts or even grow additional muscle.
It's not to say that you can't, it just becomes a lot harder.
At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth.
SAMPLE 5 DAY SPLIT ROUTINE
DAY 1: CHEST
Flat Bench Press: 3 sets of 12 reps
Incline Dumbbell Press: 3 sets of 12 reps
Decline Dumbbell Press: 3 sets of 12 reps
Dumbbell Flyes: 3 sets of 12
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Repeat __________ times. Complete this exercise __________ times per day. Repeat this exercise, as instructed, except this time with a straight elbow. STRETCH – Elbow
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These exercises developing just one muscle are called solitary exercises and youll probably do them to develop your arm, back, leg or abdomen muscles, if you do them at all. Do not make habit of doing these, but if you keep your bodys overall development a priority, you can do them on occasion. Speed Up Those Workouts Any good program will tell you to increase the mass of the weights to further challenge your body as you complete one task. Make your exercise routines last longer periods of time. As long as you arent training way too much or hurting yourself, you can do whatever it takes to get results; go to the gym five days in a week in you have to.
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Unfortunately I only got through day one of the program because I injured my toe which has sidelined me. The day I did of the program was very long and took approximately 3 hours and 15 minutes. I will likely make adjustments to the training program to make it shorter. The 21 day program felt very productive. I did a lot of challenging drills which were pushing my skills to the limit.
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For upper body I completed exercises such as push ups, sit ups, chin ups, wide push up and boxing these were completed at a fast pace as I was working on becoming stronger in upper body and also working on my abs. Throughout out my program I tried to make sure that I did not overtrain as I would of got the reverse results of what I wanted to get out of the program. Also made sure I did a variety of exercises by doing super set training as you can do two different workouts for the same muscle group or even for different muscle