Free personalized workout plan

3 Day Full Body Basic Muscle Workout

By M&S Writers

Experience
Beginner (1-2 years)
Time
67 minutes/day | 3 days/week | 1 weeks
Good for
Women's Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Machine, Pull up bar, Smith Machine
Statistics
Average Carido Intensity
30%
Average Exertion
50%
Description

This 3 day workout is perfect for beginners looking to build a foundation for muscle growth. Each day hits muscle groups across the body, and uses a high rep range to provide volume for muscle growth and higher muscle tone. Static exercises are included to further help tone your muscles. Beginners looking to add mass as well as a more defined figure should give this workout a try!

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Workout Overview


Monday - Workout A

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Seated Cable Row
3 sets, 20 reps, (rest 60s)
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Seated Machine Shoulder (Military) Press
2 sets, 20 reps, (rest 60s)
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Wednesday - Workout B

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Seated Calf Raise Machine
2 sets, 25 reps, (rest 60s)
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3 sets, 20 reps, (rest 60s)
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Single Arm Dumbbell Kickback (on Bench)
2 sets, 20 reps, (rest 60s)
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2 sets, AMAP reps, (rest 60s)
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Friday - Workout C

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4 sets, 10 reps, (rest 60s)
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3 sets, AMAP reps, (rest 60s)
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Date Created: 6/3/2018, UTC


Last Updated: 6/5/2021, UTC

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