You will always look forward to your sessions. 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. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. Calf Raise. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. But the main reason why this workout is so effective is because it allows you to perfectly pair the six major muscle groups with each other on each workout day. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. Warmup Bodyweight Squat: 2 sets x 15-20 reps; Wide-Stance Barbell Squat: 4 sets x 8-12 reps; … If two exercises start with S1 for example, they must be performed in a row. The 3-Day Upper/Lower Split. Don’t be afraid to start with an empty barbell. An agonist superset is also known as a "compound set." Do dynamic stretches before you begin and static stretches at the end. You can also often move from a barbell to a dumbbell, which makes it a bit easier to perform these supersets without adjusting weights in between sets (which becomes taxing if you have to do it eight times within a 10-minute span. Although supersets tend to focus on two exercises at a time, and circuit training routines often have up to 10 stations, both workouts require little rest between exercises. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. The sessions will be intense for the first few weeks but once you get adjusted and settled, the routine will be easy to maintain while still giving you a great workout. Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! Your muscles grow when you’re not working out. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. You also have more days to let your muscles heal and grow. It’s a great setup. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. A split workout is a weight training method where you train different muscle groups on different days of the week. Please find below a sample 3 day split bodybuilding workout routine. Then follow this same superset pattern for moves 2A and 2B, then 3A and 3B. Load the bar with what you think you can lift easily. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. Also time how long your sets take and try to maintain a consistent tempo, slow and controlled but not to slow. Day 1 (Monday) Bench Day. 1A Bench Press. Give this full body superset a go the next time you’re looking to get a substantial lift. Monday: Legs & Butt. This particular routine here is meant to work on each of these lifts. Do a set of move 1A and go straight on to 1B, sticking to the sets, reps and rest shown until all sets are completed for both. Now it’s time to give you what you’re here for. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Sets: 3. Push-ups 3-4 sets x rep fail. Once again, this routine is ideal for beginners and intermediate gym goers. Sets: 3. It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. Performing quadriceps extensions immediately after squats is an example of this type of superset. Face Pulls . Superset #1. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. ... S1 for the superset #1 and S2 for the superset #2. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Albeit not by choice, it’s a good thing to keep in the back of your mind, next time you start counting calories and stressing over your rest days and sleep quality. Do them in order on their own day. The Full Body Superset Workout. Sample 3-Day Workout for Powerlifters. This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Practice good breathing method, keep track of time between sets as you can easily lose track and rest for too long, decreasing the effectiveness of the sets. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. The second way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back without a rest. It is basically what it says! Complete each superset three times if tacked onto a ride; five times if performing solo. It’s very convenient to follow, so you won’t miss many workouts (which can be a big issue for muscle growth). But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. The intensity at which a secondary, stabilizing muscle is trained is perfect for inducing more growth and is not at all detrimental to your resting. I apologize for it taking so long, but I wanted to do it right. Do a warmup set before each exercise with about 40-60% of your regular set loads. It’s a tested and proven routine. Set timer for 5 minutes. 1A Bench Press. If you’ve any questions, go ahead and ask me below, guys. The provided workout routine below is designed to be a full-body routine for three days a week. (Most will do this on Monday/Wednesday/Friday and then have the weekend off). The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Please find below a sample 3 day split bodybuilding workout routine. Exercises marked “A” and “B” are done without rest in between (superset). When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. If you are a beginner it can help by getting the body ready to take the overload of future lifting by working the whole body with heavy weights. A 3 day split workout is the most popular workout routines around. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. As you should know by now if you’ve already read my 4 day split workout routine article, the two most important aspects of muscle building beside good nutrition is the intensity you train with and how well rested your muscles are after each session. Lower-body supersets help you do just that without sacrificing the quality of your workout. Moving between supersets here is a great way to completely blast through your entire upper body. Pause, and return the rope … This would be in addition to a separate back training day for someone who has a history of skipping back day. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. The main draw of adding superset workouts to your exercise agenda is to get the biggest bang for your buck when it comes to time spent in the gym. You don’t even need to write anything down to remember this routine. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. You need to use weights that are heavy enough for the rep range so that you can’t go beyond. A 3 day a week workout plan is perfect – everyone can find an hour every couple of days. Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. It’s the perfect balance, not too much not too little. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Good luck with your fitness goals but you won’t really need if you follow this routine and eat right. During this intense 3 day women's workout routine, we will put an emphasis on compound exercises in order to get strong and burn fat. Keep rests to under 2 minutes. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … A1) Front squats x 8 … Perform the next two exercises as a superset. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. Chest and Back Supersets. Being just easy and convenient rarely brings real results in most aspects of life, and fitness is no different. Subscribe to receive weekly and monthly bodybuilding tips, 3 Day Split Workout For Gaining Muscle Mass, The 7 Most Important Benefits Of Deadlifting, Build Monster Triceps: Guide To Building Massive Triceps, 5 Day Split Workout Routine For Muscle Growth, Build Big Quads: Quadriceps Training For Size and Definition, Become A Beast Amongst Men: Guide On Building Bodybuilding Strength. The standard form of superset training involves combining two moves, where you do a set of the first exercise, then go straight into a set of … In a controlled motion, pull the rope, parallel to the ground, towards your face. Day 1 Barbell Bench Press. Day 5, and the final day of the lifting week, features a whole upper body day. So for example when you do shoulders, you end up training your chest a good bit because of its proximity to your chest and the fact that they share many joints and fibers. This muscle building workout will pack on the mass and it’s easy to follow. Legs/Abs/Calfs. 4 – day split; Duration: 30 – 40 min; 4 times a week; This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. The form collects name and email so that we can add you to our newsletter list for project updates. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. In the Super-3 workout plan you’re effectively covering all muscle groups during those three days, even if you don’t see some of more common exercises from other programs. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. This is a safer way to train as you are better controlling the … Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. Let’s see an example: you can train chest and triceps on Mondays, back and biceps on Wednesdays and shoulders and legs on Fridays. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Help Center; Contact Support; Your Account ; Order Status; Shipping & Returns; M&S Rewards. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. No one give’s a shit and if they do, they’re twits. You also give each major muscle group a full week of rest. Ideally (to reap the rewards), you will have weight trained consistently for several years (progressing through routines, such as Toning > Strength > Bodybuilding 2 Day Split). Remember to use weights that you can only rep for the stated number of reps. If two exercises start with S1 for example, they must be performed in a row. Gym Workout Routines - Bodybuilding 3 Day Split. YESyou can do this workout with the Total Six Pack Abs.fat-torching program. Triceps Pressdown. Buy Super Gains 6-Month Plan bundle - $19,99. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. Below are four 3 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. You can also often move from a barbell to a dumbbell, which makes it a bit easier to perform these supersets without adjusting weights in between sets (which becomes taxing if you have to do it eight times within a 10-minute span. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Set up a cable with a rope attachment so that it is in line with your head. Related: 5 Day Superset & Timed Set Muscle Building Workout. That means everything from your exercise choices, the pairing of muscle groups, the frequency of your sessions, the intensity of your workouts, your rest periods, all of these things have to be on point in order for you to receive the real results that one expects from such routines. Now even when you’re not directly training a specific muscle, it will still get a workout as a secondary muscle when you train other neighboring muscles. Ok, I’ve gone over a lot of reasons why the split method is superior and the advantages of the 3 day split. Alternate the workouts (Day I and Day II) for three total sessions per week. A 3 day split workout is the most popular workout routines around. Leg Press 3 sets of 12-15 reps. How to do the workout This is a six-move session divided into three supersets. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Perform exercises “A” and “B” one after another. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. No one give’s a shit and if they do, they’re twits. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups … Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … So you never really rest a muscle fully for week, but that’s good. I personally go back and forth between 3 and 4 day split routines. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout … Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. Workout 2. These guys build muscle from having to do manual labor often and by eating natural unprocessed foods. Rest: no rest. On the second day of the program, you’ll simply swap the order of exercises, doing the chest exercise before the back move, abs before legs, biceps before triceps, and so on. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. 3-Day Full-Body Workout Routine. If you go to third world countries, you will notice a lot men who are very muscular who have never set foot in the gym. Superset with. The 3 day split workout is extremely manageable, the 4, 5 and 6 day split workout regimes often complicate things, require too much in terms of time commitment and just generally overwhelm newcomers. Front Squat Romanian Deadlift Do all sets in the order they are listed. You never want to get carried away with rests. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. Don’t be afraid to start with an empty barbell. Alternative 3-Day Workout Splits. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Let your friends know about the Workout Plan Selector! While there are many ways to structure a 3 day split, the following variation works fairly well for the Power, Muscle, Burn system: Day 1 - Chest and Back; Day 2 - Legs; Day 3 - Off Reps: 10 reps each arm. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. Upright Row. Hold each end of the rope and take a couple of steps back from the machine. Legs superset. Monday: Legs & Butt. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or … You should flare your elbows out in the process, bringing the rope all the way to your face. Not surprisingly it is more common to focus on bicep training opposed to tricep. Leg Press 3 sets of 12-15 reps. Alternate the workouts (Day I and Day II) for three total sessions per week. Reverse Wrist Curl. Just train right, eat right, handle your business and watch things come together. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. If you loathe leg day, odds are your aim is to get through it fast. You don’t always have to stretch but it helps to do so. Day One: Superset: A1. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. Exercises marked “A” and “B” are done without rest in between (superset). Superset with. Lower the … Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. Increasing intensity is one thing; having no strength left halfway through your workout is another. Be a full-body routine for putting on muscle mass than full body workouts 3 times per week homeostasis or.. 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