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 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

 

 

 

Decline Machine Chest Press- Chest Workouts

Decline Machine Chest Press- Chest Workouts

This chest exercise is also known as: decline machine press and decline machine chest press exercise.

Decline Machine Press Images :

Decline Machine Chest Press, Decline Machine Press

Position 1 – Decline chest press

decline chest press, decline machine press exercise

Position 2 – Decline Machine Bench

 

Decline Machine Press Instructions :

  • Set up the machine.
  • Handles and shoulders must be almost at the same height. See also picture 1.
  • Exhale and press forward using chess muscles to fully extended arms position. See picture 2.
  • Pause for a moment then inhale and slowly lower your hands back to starting position.

Decline Machine Press Bodybuilding Tips :

  • This exercise is excellent to develop and strengthen also the upper and lower chest muscles.
  • While performing this exercise you will also hit, develop your shoulders and triceps as secondary target group of muscles.
  • To perform this exercise you will also need a chest machine press.
  • Make slowly and controlled movements.

 

Decline Machine Chest Press, How to perform decline machine press

Written by Daniel Jakov.

 

Related :

Chest Exercises

 

 

Cable Crossover – Chest Workouts

Cable Crossover – Chest Workouts

MAIN PURPOSE OF CABLE CROSSOVER EXERCISE: To develop and fully define the inner chest muscles and deltoids.

Cable Crossover  Images – Chest Workouts

cable crossover - chest workouts

Position 1

cable crossover chest exercise

Position 2

Cable Crossover Instructions:

  1. Grasp the pulley in both hands from two cable machines facing each other.
  2. Also legs must be slightly bent.
  3. Then slowly pull the handles down towards the floor until they either touch or cross over in front of you, feeling a stretch and squeeze in your chest muscles.
  4. Hold this position for a second then return back to the starting position.

GIF Illustration for how to do cable crossover – Chest Exercise.

Cable Crossover Gif | How to do Cable Crossover Chest Exercise - ProfessionalBodybuilding.xyz

Written by Daniel Jakov.

Related:

Dumbbell Flys – Chest Exercises

Cable Flys – Chest Exercises

Butterfly Machine – Chest Exercises

Chest Exercises