3 Day Full Body Superset Workout

Flat bench barbell press 4 sets of 10 12 reps. Superset with Dumbbell Calf Raise.

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2 sets of 60 seconds Lift.

3 day full body superset workout. Alternating Arnold Press - Wait 60-90 seconds before next superset. Front Squat Romanian Deadlift. Do 3 sets of each pair of exercises doing the first move then immediately doing the second move then taking a 60-second break.

Full Body Workout 1 Push. Directions Stand with your feet hip-width apart while holding a dumbbell in each hand. For building muscle do 3 to 5 sets of 8 to 12 reps with 30 to 60 seconds of rest between each superset.

This is a safer way to train as you are better controlling the. So for superset A as written you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. 3 sets of 12-15 Lift.

For cardio endurance do 2 to 3 sets of 10 to 20 reps with limited rest. This will allow you to keep GROWING and getting stronger indefinitely. Your Superset Workout Directions.

Now all you need to do for ongoing gains is cycle this 3-day split workout with the 3-day full body routine found in the free THT book. Also with full-body training your gym frequency will decrease to 2-3 one-hour workouts every seven days. As I have just mentioned by doing a full body workout you split the 18 sets of exercises for each muscle group across 3 days.

The 3-day full body workout ends with a superset designed for strength gains. If two exercises start with S1 for example they must be performed in a row. Protein contributes to a growth in muscle mass.

Do this workout up to three. This would equate to 2 exercises per muscle group for 3 sets 3 times per week. 3 sets of 10-12 Lift.

Barbell bent over rows 4 sets of 8 10 reps. S1 for the superset 1 and S2 for the superset 2. Bent-Over Barbell Row Incline Chest Press.

We are assuming a MondayWednesdayFriday split but any combination works even 3 consecutive days such as MondayTuesdayWednesday Day 1 of 3 day workout plan Monday Day 2 Wednesday Day 3 Friday Chest. Here are Scotts tips for each exercise designed to. Pull Ups add weight if necessary 4.

And then do that three times to get three sets of each. Goblet squat 4 sets of 5 reps. Worried you cant build all that lean muscle mass you want with only 3.

If you dont know anything about THT training yet download your copy of the free training guide below and start growing today. 2 sets 10 Reps Rest 1-2 min Performix Pro Whey. Standing Dumbbell Calf Raise.

If youre on an upper lower split youre all set to do antagonist supersets. Pull push and supersets. To do antagonist supersets you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day.

Bend your elbows one at a time to curl the weights to a point thats just below your shoulders. Tricep Extension Hammer Curl. Standing Dumbbell Press - Wait 60-90 seconds before next superset.

Each of the exercise groupings are done together. If youve only trained using splits so far this would be a great opportunity to shock your muscles by forcing them to work differently than the norm. Your palms should be facing each other.

Between two full-body workouts you can perform a couple of cardio sessions to keep your metabolism up to the game and torch some extra fat. 2 sets of 25 Lift. Not bad to scorch your whole body and get conditioning in in that time frame.

Face Pulls - Wait 60-90 seconds before next superset. 3 sets of 6-8 reps Lift. A Few Words On Supersets A superset is when you do two or multiple exercises in a row.

The idea behind this workout plan is to target each muscle group twice each week. On your next leg day give this superset workout designed by Ogden a go. During this 3 days intense mens workout routine it will happen a lot and will be assigned to numbers such as.

If youre on the 3-Day classic Muscle 3DCM split youre also set for antagonist supersets. Upright Row Narrow Chest Press. The workout is split into three types.

3-Day Full-Body Workout Routine For Mass. 2 sets 10 Reps No rest 9.

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