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
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, Decline Bench, Dips (Parallel) Bar, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Machine, Pull up bar, Shoulder Press Machine, Smith Machine, Straight Bar Attachment, Vertical Knee Raise
Statistics
Average Cardio 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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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
2 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
2 sets, 20 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Wednesday - Workout B

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Smith Machine Squat demonstrationPlay Smith Machine Squat demonstration
3 sets, 20 reps, (rest 60s)
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Seated Calf Raise Machine
2 sets, 25 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
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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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 sets, 20 reps, (rest 60s)
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Decline Sit Up demonstrationPlay Decline Sit Up demonstration
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Friday - Workout C

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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 10 reps, (rest 60s)
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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3 sets, AMAP reps, (rest 60s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 15 - 20 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/3/2018, EDT


Last Updated: 6/5/2021, EDT

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