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3 Day Full Body Workout Muscle Building Routine

By Phil Henson

This program can be used by beginners to build a foundation or by advanced trainers looking for a muscle building change. It involves using basic compound movements performed for 3 sets of 10 reps.

Take 1 or 2 days rest between workouts based on your recovery ability. Beginners should take 2 days rest and on their 1st week of training, perform 2 sets instead of 3 sets - on week #2 go to 3 sets per exercise. Increase the weight used whenever possible, but never at the expense of good form. Rest between sets should be in the 3 to 5 minute range.

Stay on this program for 6 weeks then move on to a different program to prevent staleness. Individual progress is always based on several factors: individual genetics, adequate rest, stress levels in other aspects of your life (work & family), and proper nutrition. Some of these factors can be controlled while others obviously cannot.

Try to get at least 8 hours sleep per night. Aim to eliminate other sources of stress. Nutrition can spell success or failure - it is far too complex a subject to go into at this point, especially if your goals are bodybuilding, but try to consume 1.5 grams of protein per pound of bodyweight per day (example - a 200 pound man needs at least 300 grams of protein per day).

Here is the workout program:

    EXERCISE

    SETS

    REPS

    SQUATS

    STIFF LEG DEADLIFTS

    BENCH PRESS

    BENT OVER ROWS

    MILITARY PRESS

    CLOSS GRIP BENCH PRESS

    BARBELL CURL

    STANDING CALF

    3 SETS

    3 SETS

    3 SETS

    3 SETS

    3 SETS

    3 SETS

    3 SETS

    3 SETS

    10

    10

    10

    10

    10

    10

    10

    10


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    Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.

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