All Body Workout Programme
This 3 day workout programme, unlike split routines works every body part on each day you workout, with a days rest in-between each day. Some bodybuilders may argue that this is to much to train on one day (and I would probably agree) not allowing for recovery in between workouts. However recent research has show that this is a good way to develop muscle growth and improve overall fitness.
I would recommend super setting the exercises, for example; tricep extensions and Z-bar bicep curls.
3 Day All Body Workout
|
||||||
|---|---|---|---|---|---|---|
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| A | Rest | B | Rest | C | Rest | Rest |
| Session A | |||||
|---|---|---|---|---|---|
| Squats (8-10 reps) | |||||
| Deadlifts (8-10 reps) | |||||
| Lat Pull Down (8-10 reps) | |||||
| Up Right Row (8-12 reps) | |||||
| Shrugs (8-10 reps) | |||||
| Bench Press (8-10 reps) | |||||
| Flys (8-10 reps) | |||||
| Tricep Extensions (8-12 reps) | |||||
| Z-Bar Bicep Curls (8-10 reps) | |||||
| Precher curls (8-10 reps) | |||||
| Session B | |||||
|---|---|---|---|---|---|
| Front Squats (8-10 reps) | |||||
| Calf Raises (10-12 reps) | |||||
| Shoulder Press (8-10 reps) | |||||
| Side Lateral (8-10 reps) | |||||
| Dips (8-10 reps) | |||||
| Dumbell Pull Over (8-10 reps) | |||||
| Dumbell Bench Press (8-10 reps) | |||||
| Pull Ups (8-10 reps) | |||||
| Hammer Curls (8-10 reps) | |||||
| Session C | |||||
|---|---|---|---|---|---|
| Leg Extensions (machine) (8-10 reps) | |||||
| Leg Curl (machine) (8-10 reps) | |||||
| Incline Bench Press (8-10 reps) | |||||
| Cable Crossover (8-10 reps) | |||||
| Bicep Curl (cable) (8-10 reps) | |||||
| Bicep Curl (machine) (8-10 reps) | |||||
| Tricep Extension (machine) (10-12 reps) | |||||
| Bent Over Row (8-10 reps) | |||||
| Shrugs | |||||
