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3-Day Full Body WorkoutCreated by christ4life7
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Workout Programs → 3-Day Full Body Workout
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Summary
3 Workouts / 25 Exercises
4% Cardio / 96% Strength Training
Latest Exercisers
Workout Program Description
This will get the blood flowing and gain muscle too. Work the whole body everyday!!
Workouts
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Bench Press - Barbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Pullups 3 sets: 0 reps, 0 reps, 0 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Shoulder Press - Barbell, Standing 3 sets: 8 reps, 8 reps, 8 reps Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest o... |
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Squats - Barbell 3 sets: 8 reps, 8 reps, 8 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Calf Raise - Seated, Machine 3 sets: 15 reps, 15 reps, 15 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Dumbbell Curl - Standing 3 sets: 8 reps, 8 reps, 8 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Bench Dips 3 sets: 0 reps, 0 reps, 0 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Back Extensions 1 set: 15 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Crunch - Exercise Ball 3 sets: 20 reps, 20 reps, 20 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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Recumbent Bike 00:30:00 Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few benefits to riding indoors is that you do not have to worry ab... |
Latest Users
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carlosvelasco |
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olson92from Austin, tx |
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sallu |
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JennyGarlandfrom McKinney, Texas |
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soonerspafrom United States |
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tjotoole85Timothy O'Toole from Oceanside, New York (South Shore Fitness) |
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nate1921Nathan Joho from United States (24 hour) |
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mifmif from chennai, Tamil Nadu |
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