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3 Day Bodybuilding Prep Workout (Phase 1)

By Team SAN

Experience
Beginner (1-2 years)
Time
79 minutes/day | 3 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Lat Pulldown Cable Machine, Machine, Pull up bar
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

This 3 day workout is the first phase of a 10 week workout program designed to build muscle. During this phase, you'll work out 3 days a week and focus on heavy basic compound lifts. This will help your muscles grow, but also give them enough time to recover before a more intense 4 day workout program after the first 5 weeks. This workout is great for beginner lifters looking to get into their first serious long term program. 

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Workout Overview


Monday - Workout A

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*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more

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Cable Crossovers (upper chest)
1 set, 8 - 10 reps, (rest 60s)
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Upright Barbell Row
1 set, 8 - 10 reps, (rest 60s)
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Wednesday - Workout B

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*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more

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Seated Calf Raise Machine
2 sets, 10 - 12 reps, (rest 60s)
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Palms-Up Barbell Wrist Curl Over A Bench
1 set, 10 - 12 reps, (rest 60s)
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Friday - Workout C

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*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more

Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Cable Crossovers (upper chest)
1 set, 8 - 10 reps, (rest 60s)
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Show Alternative Exercises
2 sets, 6 - 9 reps, (rest 60s)
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Show Alternative Exercises
2 sets, 6 - 9 reps, (rest 60s)
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Upright Barbell Row
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/7/2018, UTC


Last Updated: 6/5/2021, UTC

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