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3 Day Tall Frame Muscle Building Workout

By Josh England

Experience
Beginner (1-2 years)
Time
53 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Landmine, Pull up bar, Trap Bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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 joints that can be exacerbated by having longer limbs. Each day is a fully body workout, so even with just 3 days a week you'll get a great amount of volume for optimal muscle growth. All in all, this workout is terrific for beginner lifters with longer limbs looking to build a solid base of muscle. 


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Workout Overview


Day 1

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Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
1. Trap-Bar Deadlift
5 sets, 12, 10, 8, 5, 5 reps, (rest 60s)
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Neutral-Grip Dumbbell Bench Press demonstrationPlay Neutral-Grip Dumbbell Bench Press demonstration
2. Neutral-Grip Dumbbell Bench Press
4 sets, 8 - 12 reps, (rest 60s)
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Z Press demonstrationPlay Z Press demonstration
3. Z Press
3 sets, 8 - 12 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
3 sets, 12 reps, (rest 60s)
Wide grip variation
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Close-Grip Chinup demonstrationPlay Close-Grip Chinup demonstration
5. Close-Grip Chinup
3 sets, AMAP reps, (rest 60s)
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Day 3

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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
1. Front Squat (Clean Grip)
5 sets, 12, 10, 8, 5, 5 reps, (rest 60s)
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Landmine RDL▶
2. Landmine RDL
4 sets, 8 - 12 reps, (rest 60s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3. Barbell Incline Bench Press
3 sets, 8 - 12 reps, (rest 60s)
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Face Pull demonstrationPlay Face Pull demonstration
4. Face Pull
3 sets, 8 - 12 reps, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
5. Suitcase Dumbbell Carry
3 sets, 15 reps, (rest 60s)
20 steps
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Day 5

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 12, 10, 8, 5, 5 reps, (rest 60s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
2. Goblet Squat
4 sets, 8 - 12 reps, (rest 60s)
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3. Barbell Hip Thrust with Bench
3 sets, 8 - 12 reps, (rest 60s)
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Inverted Row▶
4. Inverted Row
3 sets, 12 - 15 reps, (rest 60s)
Wide grip
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Push-up demonstrationPlay Push-up demonstration
5. Push-up
3 sets, 12 - 15 reps, (rest 60s)
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Date Created: 4/22/2018, UTC


Last Updated: 6/4/2021, UTC

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