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3 Day Beginner Muscle Foundation Full Body Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Pull up bar, Squat Rack, Lying Leg Curl Machine, 2 x Dumbbell, Incline Bench, Other, Bodyweight, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Full Body Workout A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3. Barbell Back Squat
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
5. Standing Dumbbell Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
6. Floor Crunch (legs on bench)
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Full Body Workout B

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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1. Incline Dumbbell Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3. Weighted Chest Dip
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4. Barbell Biceps Curl
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
5. Barbell Romanian Deadlift
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
6. Standing Calf Raises
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
7. Lying Floor Leg Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Full Body Workout C

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1. Dumbbell Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
3. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
4. Barbell Front Squat (weightlifting style)
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
5. Dumbbell Lunges
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
7. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 13:21:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 13:21:01 GMT+0000 (Coordinated Universal Time)

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