Free personalized workout plan

3 Day Full Body Basic Muscle Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

67 minutes

Genders

Female

Goals

Build Muscle (Female)
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

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Smith Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

67 minutes

Genders

Female

Days per week

3 days

Goals

Build Muscle (Female)
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

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Smith Machine

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press3 sets20 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets20 reps60s
3. Chest Dips
Chest Dips
2 sets15 - 20 reps60s
4. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
2 sets20 reps60s
5. Cable Biceps Curl
Cable Biceps Curl
2 sets20 reps60s
6. Cable Tricep Extension
Cable Tricep Extension
2 sets20 reps60s
7. Plank3 sets60s60s

Friday - Workout C

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ExerciseSetsRepsRestNotes
1. Dumbbell Lunges
Dumbbell Lunges
4 sets10 reps60s
2. Wide-Grip Pullup3 setsAMAP reps60s
3. Barbell Bench Press3 sets15 - 20 reps60s
4. Barbell Biceps Curl
Barbell Biceps Curl
3 sets15 - 20 reps60s
5. Bench Dip3 sets15 reps60s
6. Chair Leg Raise
Chair Leg Raise
2 setsAMAP reps60s

Date Created: 6/3/18, 10:16 PM


Last Updated: 9/12/20, 9:39 PM

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