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

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

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 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 3— QUADRICEPS, HAMSTRINGS, CALVES

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Bilateral Push/Knee—Quad Dominant Barbell Squat 5 x 20
Bilateral Pull/Hip—Hamstring Dominant Barbell Romanian Deadlift 4 x 10 to 12 romanian deadlift | killer deadlift exercise variation for legs
Quadriceps/Hamstring Superset Dumbbell Bulgarian Split Squat 3 x 15 each leg forward
Quadriceps/Hamstring Superset Glute Ham Raise    3 x 10
Unilateral/Quad Dominant Dumbbell Walking Lunge 3 x 20 each leg forward
Bilateral/Specialization Barbell Standing Calf Raise 5 x 30

There are numerous ways to work the 3-day split into your week.

ALTERNATING WORK/REST DAYS
Monday: Workout 1, High-Intensity Cardio
Tuesday: Rest
Wednesday: Workout 2, Cardio
Thursday: Rest
Friday: Workout 3, High-Intensity Cardio
Saturday: Rest
Sunday: Rest

3 DAYS ON, 1 DAY OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, High-Intensity Cardio
Thursday: Rest
Friday: Workout 1, Cardio
Saturday: Workout 2, High-Intensity Cardio
Sunday: Workout 3, Cardio

3 DAYS ON, 2 DAYS OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, Cardio
Thursday: Rest
Friday: Rest
Saturday: Workout 1, High-Intensity Cardio
Sunday: Workout 2, Cardio
Monday: Workout 3, Cardio

Related :

Bulgarian Split Squat – One Leg Squat

Romanian Dead Lift

Calf Raise With or Without Weight

Standing Calf Raises

Growing and Sculpting Muscle – 3 days workout (workout 1 )

Growing and Sculpting Muscle – 3 days workout (workout 1 )

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 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 1—BACK, REAR DELTOIDS, BICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Barbell Pronated Row Horizontal Pull 5 x 8 Barbell Pronated Row | Bent Over Row | #BarbellPronatedRow #BentOverRow #barbell #pronated #row #bent #over #row
Chin ups Back/Lat Superset* 3 x 15 Chin ups | Chin pull ups | #ChinUps #chin #ups #ChinPullUps
Dumbbell Single-Arm Row Back/Lat Superset* 3 x 10 Dumbbell Single-Arm Row | One Arm Dumbbell Row | #one #arm #dumbbell #row
Wide-Grip Pullup Vertical Pull    3 x 10 Wide Grip Pull Ups
TRX Face Pull Horizontal Pull 3 x 10 Trx Face Pull
Dumbbell Standing Hammer Curl Biceps Superset 3 x 15 Dumbbell Standing Hammer Curl | Hammer Dumbbell Curl | #standing #hammer #dumbbell #curl
Barbell Reverse-Grip Curl Biceps Superset 3 x 15 Barbell Reverse-Grip Curl | Wide Grip Standing Barbell Curl

Related :

Barbell Reverse Grip Curl - Biceps exercises

Dumbbell Standing Hammer Curl - Biceps exercises

Wide Grip Pull ups - Back Exercises

One Arm Dumbbell Rows - Back Exercises

Chin Ups - Back Exercises

Barbell Pronated Row - Back Exercises

Wide Grip Standing Barbell Curl – Biceps Workouts

Wide Grip Standing Barbell Curl – Biceps Workouts

Wide Grip Standing Barbell Curl – Biceps – Bodybuilding Workouts.

This exercise is also known as: Standing Barbell Curl.

MAIN PURPOSE OF THIS EXERCISE: To develop the overall size of the biceps.

Wide Grip Standing Barbell Curl Images :

wide grip standing barbell curl, biceps

Position 1

standing biceps barbell curl

Position 2

Wide Grip Standing Barbell Curl Instructions :

  • Stand up with your torso upright while holding a barbell at the wide outer handle.
  • The palm of your hands should be facing forward.
  • The elbows should be close to the torso.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  • Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
  • Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position (until your arms are fully extended) as your breathe in.
  • Repeat.

Wide Grip Standing Barbell Curl – Bicep Exercise Tips :

  • A small amount of body movement in this exercise is acceptable because it is a mass-building movement, but this need to be kept to a minimum level unless you are doing Cheat Curls.
  • Bending forward and leaning back will cut down your range of motion.

See also the GIF Illustration for how to perform this exercise, workout.

wide grip standing biceps curl with barbell

Remember: The bodybuilder’s physique is a carefully balanced combination of many factors, including shape, proportion, and symmetry, to achieve a great physique you need time, energy, dedication, positive mindset and, commitment.  Let say that you are a beginner and you follow some of the gym programs and develop some good muscle mass but you are not able to develop more but you don’t want to stop here at that point so you are willing to go for more, then to gain an extra mass and develop your muscles more after you reach 15 – 20  pounds of muscle mass you will have to combine more exercises and include more sets in your workouts.

Written by Daniel Jakov.

Related:

Standing Dumbbell Curls.

Bicep Curls