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

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


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.


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



• 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




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

Close Grip Bench Press- Chest Workouts

Close Grip Bench Press- Chest Workouts

Close Grip Bench Press

This chest exercises is also known as : Close Grip Barbell Bench Presses and Narrow Grip Barbell Bench Presses.

MAIN PURPOSE OF THIS EXERCISE: To develop and strength the inner part of the chest.

Close Grip Bench Press Images :

close grip barbell bench press

barbell close grip bench press-1

close grip bench press

close grip barbell bench press -2

Close-Narrow Grip Barbell Bench Press Instructions :

  • Lie on the flat bench and grasp the barbell from the rack with arms narrow as shoulders.
  • Lower the barbell to your chest, same as shown on picture 2.
  • Then exhale and press the bar upwards to starting position with arms narrow as shoulders to the start position using your chest muscles.

To perform this exercise you will need: a flat bench press, barbell and barbell weight plates.

This exercise targets inner position of pectoralis major as well as triceps and deltoids.

Watch the video: how to make close grip barbell bench press.


Close Grip Barbell Bench Press GIF Illustration.

Close Grip Bench Press Gif