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

How to do decline bench press exercises: Guides, Images & Tips

How to do decline bench press exercises: Guides, Images & Tips

Decline Bench Press  – Chest Weight Exercises

Decline bench press exercise is also known and implemented as:

MAIN PURPOSE OF THESE CHEST EXERCISES: To develop the upper, middle and lower pectoral muscles.

Exercise 1 – Decline Barbell Bench Press

Decline Barbell Bench Press Images :

decline barbell bench press
Position 1 – Decline barbell bench press
decline bench press
Position 2 – Decline bench barbell press

How to do decline barbell press Instructions :

  • Lie on a decline bench with your head lower than your feet and your feet securely locked under the pads at the front of the bench.
  • Grasp the bar.
  • Lift the bar with the weights with your arms fully extended, then lower the barbell to the middle of your chest.
  • Pause for a brief moment, then exhale and press the bar upwards to the starting position by extending your arms and using your chest muscles.
  • Repeat.

Exercise 2 – Decline Dumbbell Press

Decline Dumbbell Press Images :

How to perform decline dumbbell press exercise - Position 1
Position 1



How to perform decline dumbbell press exercise - Position 2
Position 2

How to do decline dumbbell press Instructions :

  • Take dumbbells in your hands.
  • Lie back on a decline bench.
  • Hold the dumbbells at shoulder height, with your palms facing forward.
  • Lift the dumbbells straight up over head with your arms fully extended.
  • Pause for a brief moment, then lower them to the starting position.
  • Repeat.

Exercise 3 – Decline Machine Press

Decline Machine Press Exercise 

Decline Machine Chest Press
Decline chest press
decline chest press, decline machine press - chest exercise
Decline Machine Press

Decline Machine Press Instructions :

  • Set up the machine.
  • Handles and shoulders must be almost at the same height.
  • See 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.

Targeted area of decline machine press exercise: upper and lower parts chest muscles.

This exercise also hits your shoulder and triceps.

To perform this exercise you will also need a decline chest press machine.

How to perform decline chest press machine exercise GIF Illustration.

Decline Machine Chest Press


Decline Bench Press Tips :

  • With these exercises you will develop the upper, middle and lower pectoral muscles.
  • Decline Bench Barbell Press is a lower chest exercise that targets the lower head of the pectoralis major as well as the triceps and deltoids from a declined angle.
  • Always try also to not fully exhaust yourself with more reps and weights, so you’ll have more power to perform other exercises too.
  • Decline dumbbell press exercise is also an excellent exercise to develop the middle and lower pectoral muscles.
  • Decline machine press exercise is great to develop the upper and especially the lower pectoral muscles, it also hits the shoulder and triceps muscles as secondary group.

Always be careful when you perform exercises with heavy weights :

  • Always have a companion to help you a bit with the finishing reps.
  • Be careful after your final rep how you drop the weights, to avoid an injury.

Decline dumbbell press, decline barbell bench press and decline machine press are exercise variations of bench press weight push ups from a declined angle. To perform this exercises you will need : decline machine press, decline bench, barbell and dumbbells.

Written by Daniel Jakov.

Related :

Chest Exercises

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