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