3 Day Workout Routine for Building Muscle Strength and Mass

Hi -Here is a good three day workout routine that will build strength and mass.


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Routine Type 3 day a week workout routine with the weekends off
Duration Ongoing
Level Building strength and muscle mass
Purpose Fat Burning / Muscle Tone
Target All individuals interested in training 3 days a week with the weekends off

Workout Schedule:

Monday Chest / Back / Abs
Tuesday
Cardio
Wednesday
Legs
Thursday
Cardio
Friday Shoulders / Arms / Abs
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest / Back / Abs
Muscle Group Exercise Sets / Reps
Chest Incline Bench Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
  Dumbbell Bench Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
  Flys 1 x 10 reps
1 x 8 reps
1 x 6 reps
Back Chin Ups 3 x 10 reps
  Cable Rows 1 x 10 reps
1 x 8 reps
1 x 6 reps
  Lat Pulldown 1 x 12 reps
1 x 10 reps
  Shrugs 1 x 12 reps
1 x 10 reps
1 x 8 reps
Abs Knee Ups 3 x 15 reps
  Roman Chair Sit Ups 3 x 12 reps
Tuesday - Cardio
Treadmill: 20 - 30 minutes
Day 3 Wednesday - Legs
Muscle Group Exercise Sets And Reps
Quadriceps Leg extenstions 1 x 15 reps
1 x 12 reps
1 x 10 reps
  Squat 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
  Leg press 1 x 12 reps
1 x 10 reps
1 x 8 reps
Hamstrings Stiff Leg Deadlift 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Leg Curls 1 x 15 reps
1 x 12 reps
1 x 10 reps
Thursday - Cardio
Treadmill: 20 - 30 minutes
Day 5 Friday - Shoulders / Arms / Abs
Muscle Group Exercise Sets / Reps
Shoulders Dumbbell Press 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Side Laterals 1 x 15 reps
1 x 12 reps
1 x 10 reps
  Front Raises 1 x 15 reps
1 x 12 reps
Triceps Cable Pushdowns 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Triceps Extensions 1 x 12 reps
1 x 10 reps
1 x 8 reps
Biceps Incline Curls 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Preacher Curls 1 x 12 reps
1 x 10 reps
1 x 8 reps
Abs Knee Ups 3 x 15 reps
  Roman Chair Sit Ups 3 x 12 reps

Rest on Saturday and Sunday.

Routine submitted by Rob.


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