Growing and Sculpting Muscle – 3 days workout (workout 2 )

Growing and Sculpting Muscle – 3 days workout (workout 2 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle group

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps Day 2: Chest, Shoulders, Triceps Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation • Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Vertical Push Barbell Military Press  5 x 10 to 12 
Chest/Shoulder Superset 

Dumbbell Bench Press 

Single-Arm Dumbbell Rear Lateral Raise 

5 x 12

5 x 10 to 12 each arm 

Chest/Triceps Superset

Parallel Dip     

 Feet-Elevated Pushup 

 3 x 18 to 20

  3 x 18 to 20

Triceps Superset 

Lying Pronated Triceps Extension 

 Bench Dip   

 3 x 18 to 20

  3 x 18 to 20

Related :

 Dumbbell Bench Press 

Decline dumbbel press : Images, Guides & Tips

Chest Dips

Weighted Bench Dips

 

 

 

Chest Dips | Triceps Dips | Weighted Parallel Bar Dips

Chest Dips | Triceps Dips | Weighted Parallel Bar Dips

 Chest Dips – Triceps Dips – Weighted Parallel Bar Dips

 

This is one of the most challenging triceps exercises for men and women and is also known as: Chest Dips, Triceps Dips, Parallel Bar Dips, Dips and Triceps Dips.

MAIN PURPOSE OF DIPS: To develop the thickness of the triceps, and that especially
around the elbow.

Parallel Bar Dips Images:

Chest Dips | Triceps Dips | Parallel Bar Dips | Triceps Exercise for Men | Triceps Exercise for Women | ProfessionalBodybuilding.xyz

Parallel Bar Dips Position 1.

weighted parallel bar dips

Parallel Bar Dips Position 2.

This is a wonderful exercise for triceps, chest(to get a nice chest form), shoulder and upper body strengthening.

Parallel Bar Dips Instructions:

  • Grab the bars and jump up.
  • Lower your body by bending your arms.
  • Your arms should be fully extended.
  • Go down until your shoulders are below your elbows at the bottom.
  • Lift your body back up to the starting position by straightening your arms.
  • Balance yourself with your shoulders over your hands.

Repeat.

Dips are really hard for beginners but the results from this exercise are always more than welcome and amazing. You only need to do 10 to 20 repetitions per day to strengthen your body.

 

Chest Dips Gif | Chest Dips | Parallel Bar Dips | Weighted Parallel Bar Dips | Triceps Exercise for Women | Triceps Exercise for Men | Triceps Dips | ProfessionalBodybuilding.xyz

GIF Illustration for how to do Weighted Parallel Bar Dips.

 

Related Triceps Exercises:

Bench Dips

Bent Over Rear Deltoid Raise with Dumbbells

Bent Over Rear Deltoid Raise with Dumbbells

This exercise is also known as: Bent Over Rear Deltoid, Bent Over Rear Deltoid Raise, Bent Over Rear Delt Raise and Dumbbell Bent Over Lateral Raise and Bent Over Dumbbell Laterals.

MAIN PURPOSE OF THIS EXERCISE IS:  To develop the rear deltoids.

 

Bent Over Rear Deltoid Exercise Images :

bent over real deltoid raise bent-over-rear-deltoid-raise

Bent Over Rear Deltoid Raise Exercise Instructions :

  • Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other.
  • Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground.
  • Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground.
  • Pause, and then slowly return the weight back to the starting position.

Bent Over Rear Deltoid Raise Exercise Bodybuilding Tips :

  • Excellent exercise to develop the rear deltoids.
  • Develops strength and density throughout the shoulder region.
  • Resist the weight all the way down, slowly returning to the starting position.
  • Don’t allow your arms to drift back behind your shoulders.
  • Lift the dumbbells out of your head, turning your wrists so that the thumb ends up lower than the little finger.
  • Try to perform bent over rear deltoid raise at least two times in a week.
  • If your aim is to get wider bigger shoulders then combine this exercise with other similar exercises.

How to do Bent Over Rear Deltoid Raise GIF Illustration.

 

Related :

Shoulder Exercises.

Written by Daniel Jakov.

 

Bent Over Rear Deltoid Raise - GIF by ProfessionalBodybuilding.xyz

Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying One Arm Rear Lateral Raise

lying one arm rear lateral raise

Position 1

dumbbell lying one arm rear lateral raise

Position 2

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.

The other hand can be used to hold to the leg of the bench for stability.

Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.

Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale.

Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.

Slowly lower the dumbbell to the starting position as you inhale.

Repeat for the recommended amount of repetitions.

lying one arm rear lateral raise

 

 

Barbell Shrugs

Barbell Shrugs

Barbell Shrugs – Bodybuilding Workouts

barbell shrugs

Position 1

shrugs

Position 2

Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).

Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.

Slowly return to the starting position as you breath in.

Repeat for the recommended amount of repetitions.

Main Targeted Areas:Traps; Type of Exercise: Strength; Equipment needed: Barbell; Level: Beginner.

barbell shrugs

Cuban Dumbbell Press- Shoulder

Cuban Dumbbell Press- Shoulder

Cuban Dumbbell Press – Shoulder Workouts

 

cuban dumbbell press dumbbell cuban press cuban dumbbell press

Take a dumbbell in each hand with a pronated grip in a standing position.

Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the “scarecrow” position.

This will be your starting position.

To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees.

Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.

Now press the dumbbells by extending at the elbows, straightening your arms overhead.

Return to the starting position as you breathe in by reversing the steps.

Repeat for the recommended amount of repetitions.

Also you can watch the video for a better approach.