Awesome 3 day workout routine to grow big muscles and save time!

adsense

save more time in the gymFirst of all, you all have to know one thing when it comes to gaining muscle mass before thinking that a 3 day workout isn’t efficient. Muscles grow only when you rest and eat.. yep, 30% training 50% eating and 20% sleeping!

Sure, it’s quite hard to maintain a proper workout and diet when you have other things to do, like.. WORK, yep, a job!!

Yeah, a job can be quite a results killer because it’s kind of hard to keep a proper diet when you’re in a hurry so a fast food usually seems tempting. After work, you’re tired and that’s how you forget about all that gym enthusiasm with hardcore training sessions and workout routines resembling to Arnold Schwarzenegger’s or Jay Cutler’s ones.

So, i guess you need an efficient workout routine that has to “steal” just a small amount of your precious time! For all your needs, the 3 day workout plan is your best shot!

 

A 3 day workout is good for those who have a stressful week with little to no free time at all because it helps blow off some steam. Another good reason is that you always have to rest after working out and 1 day of rest is perfect between workouts to build that bodybuilder body with big muscles.

If you had more free time to rest (no job and lots of money) then you could go daily to the gym, you could invest in quality food and also take some steroids but until then you have to make do with what you’ve got and just focus on this workout routine!

Hardcore 3 day workout for those who want to save time:

Day 1:

Chest

  • Barbell bench press: 3-5 sets with 8-12 reps
  • Incline barbell bench press: 3-4 sets with 7-12 reps
  • Decline barbell bench press: 3-4 sets with 7-12 reps
  • Dumbbell flys (flat bench/incline/decline): 3 sets with 8-14 reps
  • Bent-arm dumbbell pullover 3 sets with 8-12 reps

Biceps

  • Barbell curls: 3-5 sets with 8-12 reps
  • Alternate dumbbell curls: 3-4 sets with 8-12 reps
  • Alternate hammer curls (with dumbbells of course): 3-4 sets with 8-12 reps
  • Cable wrist curls (forearms): 4-6 sets with 10-20 reps

Triceps

  • Close grip barbell bench press: 3-4 sets with 8-12 reps
  • Cable rope overhead triceps extension: 3-4 sets with 8-10 reps
  • Cable one arm tricep extension: 3-4 sets with 7-9 reps
  • Bench dips until muscle failure!

simple workout routine

Day 2:

Shoulders

  • Barbell shoulder press: 3-4 sets with 8-12 reps
  • Lateral dumbbell raise: 3-4 sets with 8-12 reps
  • Dumbbell lying rear lateral raise: 3-4 sets with 8-12 reps
  • Front cable raise: 3-4 sets with 8-14 reps

Back

  • Lat pulldowns: 3-4 sets with 8-12 reps
  • Elevated cable rows: 3-4 sets with 9-13 reps
  • Chin ups: 3-4 sets with 8-12 reps

Calves

  • Calf press: 5-6 sets with 15-25 reps
  • Donkey calf raises (Arnold’s style): 5-6 sets with 15-25 reps

Day 3:

Abs

  • Crunches: 10 sets with how many reps you want
  • Alternate heel touchers: 5 sets with 20-24 reps
  • Bottoms Up: 6 sets with 15 reps

Thighs

  • Barbell full squat: 5 sets with 10-14 reps
  • Barbell lunges: 4 sets with 8-12 reps
  • Bench jumps: 4 sets with 12-18 jumps

You’ll get to see some interesting results from this simple and efficient 3 day workout; You only have to try and do all the exercises right and eat healthy! Quality and quantity matters when it comes to building muscles.

Share this Post:
Digg Google Bookmarks reddit Mixx StumbleUpon Technorati Yahoo! Buzz DesignFloat Delicious BlinkList Furl

No Responses to “Awesome 3 day workout routine to grow big muscles and save time!”

Leave a Reply:

Name (required):
Mail (will not be published) (required):
Website:
Comment (required):
XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Anti-spam: complete the taskWordPress CAPTCHA