3 Day Full Body Basic Muscle Workout

By M&S Writers

	Advanced (3+ years)
	56 minutes/day \| 3 days/week
	Build Muscle
	45 Degree Leg Press Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Dips (Parallel) Bar, Shoulder Press Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine, Bodyweight, Smith Machine, Seated Calf Raise Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, 1 x Dumbbell, Decline Bench, Pull up bar, Barbell, Vertical Knee Raise Show More

Average Exertion

Average Cardio Intensity

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!

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Rest

Day 3:

Wednesday - Workout B

Day 4:

Rest

Day 5:

Friday - Workout C

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	20 reps	60s
2.Seated Cable Row	3 sets	20 reps	60s
3.Chest Dips	2 sets	15-20 reps	60s
4.Seated Machine Shoulder (Military) Press	2 sets	20 reps	60s
5.Cable Biceps Curl	2 sets	20 reps	60s
6.Cable Tricep Extension	2 sets	20 reps	60s
7.Plank	3 sets	60s	60s

Day 3 - Wednesday - Workout B

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Exercise	Sets	Reps	Rest
1.Smith Machine Squat	3 sets	20 reps	60s
2.Seated Calf Raise Machine	2 sets	25 reps	60s
3.Lat Pulldown	3 sets	20 reps	60s
4.Dumbbell Flyes	3 sets	20 reps	60s
5.Single Arm Dumbbell Kickback (on Bench)	2 sets	20 reps	60s
6.Standing Dumbbell Biceps Curl	2 sets	20 reps	60s
7.Decline Sit Up	2 sets	AMAP reps	60s

Day 5 - Friday - Workout C

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Exercise	Sets	Reps	Rest
1.Dumbbell Lunges	4 sets	10 reps	60s
2.Wide-Grip Pullup	3 sets	AMAP reps	60s
3.Barbell Bench Press	3 sets	15-20 reps	60s
4.Barbell Biceps Curl	3 sets	15-20 reps	60s
5.Bench Dip	3 sets	15 reps	60s
6.Chair Leg Raise	2 sets	AMAP reps	60s

Date Created: 6/3/2018, UTC

Last Updated: 6/5/2021, UTC

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