Free personalized workout plan

3 Day Tall Frame Muscle Building Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

53 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 3 day full body workout revolves around variations of common lifts that are more appropriate for longer limbs. Variations such as trap bar deadlift and wide grip presses limit the stress on your

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Landmine, Pull up bar, Trap Bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

53 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

This 3 day full body workout revolves around variations of common lifts that are more appropriate for longer limbs. Variations such as trap bar deadlift and wide grip presses limit the stress on your

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Landmine, Pull up bar, Trap Bar

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Trap-Bar Deadlift5 sets12, 10, 8, 5, 5 reps60s
2. Neutral-Grip Dumbbell Bench Press4 sets8 - 12 reps60s
3. Z Press3 sets8 - 12 reps60s
4. Bent Over Barbell Row3 sets12 reps60s
Wide grip variation
5. Close-Grip Chinup
Close-Grip Chinup
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
5 sets12, 10, 8, 5, 5 reps60s
2. Landmine RDL
Landmine RDL
4 sets8 - 12 reps60s
3. Barbell Incline Bench Press3 sets8 - 12 reps60s
4. Face Pull
Face Pull
3 sets8 - 12 reps60s
5. Suitcase Dumbbell Carry3 sets15 reps60s
20 steps

ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets12, 10, 8, 5, 5 reps60s
2. Goblet Squat
Goblet Squat
4 sets8 - 12 reps60s
3. Barbell Hip Thrust with Bench3 sets8 - 12 reps60s
4. Inverted Row
Inverted Row
3 sets12 - 15 reps60s
Wide grip
5. Push-up3 sets12 - 15 reps60s

Date Created: 4/22/18, 11:02 PM


Last Updated: 9/12/20, 9:34 PM

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