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. Day 1 (Monday) Bench Day. 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. Superset #1. Hold each end of the rope and take a couple of steps back from the machine. In order to reap the true rewards from this routine, you need to have the right setup. You also have more days to let your muscles heal and grow. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … I’m happy to help. ... S1 for the superset #1 and S2 for the superset #2. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Good luck! Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. If two exercises start with … 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. Do dynamic stretches before you begin and static stretches at the end. See how easy it is. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. Load the bar with what you think you can lift easily. 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. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. 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. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. 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 … Superset with. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. I apologize for it taking so long, but I wanted to do it right. It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. Please find below a sample 3 day split bodybuilding workout routine. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: 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? 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. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. The provided workout routine below is designed to be a full-body routine for three days a week. Do all sets in the order they are listed. Each workout day trains the entire body with a combination of straight sets and variations of supersets. But don’t panic, I’ve got you covered there. 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. Let your friends know about the Workout Plan Selector! You don’t always have to stretch but it helps to do so. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. 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. 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. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. Please find below a sample 3 day split bodybuilding workout routine. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. If two exercises start with S1 for example, they must be performed in a row. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. 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). Superset 2: 3 sets of 10-12 Lift: HEAVY. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. Perform the next two exercises as a superset. 3-Day Full-Body Workout Routine. 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