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Gaining weight 3 day programCreated by rixer
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Summary
3 Workouts / 19 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
This workout focuses on building upper body muscles and should be complemented with running or/and biking.
The program is developed for persons that have limited access to gym equipment such as bars and machines.
Another advantage with this program is that it's developed to be time efficient and tire out you muscles in as short time at possible (40 min). Which gives you time to run/bike after/before.
Use 75% of your max power in the first set of every exercise and then add weig...
Workouts
Description
The exercises should be done with minimum rest between the sets and you should alternate the triceps and shoulder sets (1 set triceps, 1 set shoulders and so on). This way the different muscle groups get to rest while you're doing a different set. Consider the last three sets in the last two exercises as "dropsets" where you do 8 reps at max weight, lower the weight, do 8 more and so on. This totally tires out you muscles!
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Tricep Kickbacks - Dumbbell 3 sets: 15 reps, 13 reps, 8 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Arnold Dumbbell Press 3 sets: 15 reps, 13 reps, 8 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Tricep Extension - Dumbbell, Lying 3 sets: 13 reps, 13 reps, 8 reps Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... |
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Rear Delt Raise - Dumbbell, Bent-Over 3 sets: 15 reps, 13 reps, 8 reps Bend over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ... |
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Tricep Pushdowns - V-Bar 5 sets: 10 reps, 8 reps, 8 reps, 8 reps, 8 reps Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com |
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Upright Rows - Cable 5 sets: 13 reps, 8 reps, 8 reps, 8 reps, 8 reps Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull... |
Latest Users
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bolton5 |
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ghfdgjhgfrom United States |
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ChexMixfrom Irvine, California |
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shayes |
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zoso375Rob Boone from United States |
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rixerJonas Magnusson from Sweden |
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