FULL BODY/ 3 DAY A WEEK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
drew64
Rating:
 Rating: 4.0/5.0
Created By:
drew64 on September 28, 2009
Users:
49 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Chest, Back, Shoulders, Triceps, Biceps
Description
Full body workout, hits every body group.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Lying Leg Curls70 lbs.1060
--60
--60
Chest
Barbell Bench Press150 lbs.1060
--60
--60
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.1060
--60
--60
Thighs
Dumbbell Squat Thrusters30 lbs.1060
--60
--60
Shoulders
Seated Dumbbell Press30 lbs.1060
--60
--60
Thighs
Leg Extensions100 lbs.1060
--60
--60
Triceps
Triceps Bench Dips-1060
--60
--60
Thighs
Dumbbell Bulgarian Split Squat30 lbs.1060
--60
--60
Biceps
Standing Barbell Curls50 lbs.1060
--60
--60
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Lying Leg Curls70 lbs.1060
Chest
Barbell Bench Press150 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.1060
Thighs
Dumbbell Squat Thrusters30 lbs.1060
Shoulders
Seated Dumbbell Press30 lbs.1060
Thighs
Leg Extensions100 lbs.1060
Biceps
Standing Barbell Curls50 lbs.1060
Triceps
Triceps Bench Dips-1060
Thighs
Dumbbell Bulgarian Split Squat30 lbs.1060

Workout routine comments

Is the second day suppose to be only one set?
 
September 21, 2011 at 4:40pm
I agree, you aren't really targeting that muscle alone.
 
May 11, 2011 at 10:46am
if you added hamstring exercises you would have a full body routine, othwse you can cause a muscular imbalance in your legs!
 
February 24, 2010 at 6:49pm

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