Ultimate 3 day full body workout?

O

Oldspice

0
Anyone have a great 3 day full body workout routine? I'll share mine and give me some of your opinions on what may be better, or wrong with my routine.

Currently, I'm trying to gain about 10-13lbs and eating over maintenance. I perform a timed 1.5 mile run on Tuesday and Thursday for Air Force PT requirements and can usually knock that out in 10mins. After that, i just do abs for a little bit.

This is what i got so far.

Push:
Bench press
Dips
Incline dumbbell press
Overhead Press
Triceps Extension

Pull:
Pull ups
Rows
Pull downs
Dumbbell Row
Curls

Legs:
Squats
Leg machine
Lunges
Hyper extensions
Calve Raises
 
That is a good general overall body routine. If you want to attack certain muscle group more here are some to add:

Chest:
Flies
Decline press

the biceps: barbell, dumbells, preachers, concentrations.

Definitely add in Military press.
Maybe do some shrugs for the traps.
if you have time, do some foreams too.

But remember to work that 16 muscle group around you mouth and SMILE.
 
wesrman said:
I personally dont like working everything only once per week. I prefer an upper/lower or push/pull split.
Click to expand...

And how does your routine look?

I don't know how to make one of those.

Sounds good. I don't like doing one muscle group per week either, but i heard it's very beneficial since your giving your body recovery time.

Here is the routine again, i made a few changes. I added dead lifts too...

Push:
Bench press
Chest Dips
Incline dumbbell press
Overhead Press
Triceps Extension

Pull:
Dead lifts
Pull ups
BB Rows
Pull downs
Curls
Side lateral raises

Legs:
Squats
Lunges
Traps
Leg machine, or weighted Hyper extensions
Calve Raises
 
Something like this:

Mon- upper (max) [max means heavy/low rep/fewer sets]
tues- off
wed- lower (max)
thurs- off
fri- upper (rep) [rep means higher reps/more sets]
sat- off
sun- off
mon- lower (rep)
tues-off
wed- upper (max)
thurs- off
fri- lower (max)
sat- off
sun- off
etc
 
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