3-Day Workout Routine

In a previous article, I suggested a 5-day workout routine, which is mainly focused on training each body-part separately every day. For example: Monday-Chest, Tuesday-Arms, Wednesday-Shoulders, Thursday-Back, Friday-Legs and Weekend-Rest. Although I believe that the ideal workout is the one that you devote a single workout to a single body-part, most of us do not have the available time to execute such an overloaded weekly training schedule.

So, what is the best alternative? Your goal still remains to train each body-part at least once a week. In order to achieve that without having to go to the gym every day, you must combine training a major body-part along with a minor at the same day. Here is a typical example of a 3-day workout routine:

Monday: Chest-Biceps

Chest Exercises

1) Bench Press 4 sets x 12,10,8,6

2) Incline Bench Press 3 sets x 12,10,8

3) Cable Crossover 3 sets x 12,10,8

4) Peck-Dec (Butterfly) or Dumbbell flies 3 sets x 12,10,8

Biceps Exercises

1) Barbell or Cable Curl 3 sets x 12,10,8

2) Alternate Hammer Curl 3 sets x 12,10,8

3) Concentration Curls or Preacher Curls (machine) 3 sets x 12,10,8

Wednesday: Back-Triceps

Back Exercises

1) V-Bar Pull-Down 4 sets x 12,10,8,6

2) Wide Grip Pull-Down (machine or cable) 3 sets x 12,10,8

3) Bent-Over Barbell Row 3 sets x 12,10,8

4) One Arm Dumbbell Row (leaning on a bench) 3 sets x 12,10,8

Triceps Exercises

1) Cable Extension (kneeling or standing) 3 sets x 12,10,8

2) Lying Close Grip Barbell Extension (Forehead) 3 sets x 12,10,8

3) One Arm Dumbbell Extension 3 sets x 12,10,8

Friday: Legs-Shoulders

Legs Exercises

1) Leg Extensions (machine) 4 sets x 12,10,8,8

2) Squats Barbell or Machine 4 sets x 12,10,8,8

3) Dumbbell Lunges 3 sets x 12,10,10

4) Leg Curls (Lying-machine) 3 sets x 12,10,10

Shoulder Exercises

1) Barbell or Dumbbell Shoulder Press 4 sets x 12,10,8,8

2) Arnold Dumbbell Press 3 sets x 12,10,8

3) Dumbbell Raise (Front or side) 3 sets x 12,10,8

4) Cable Chin Rows (Standing) 3 sets x 12,10,8

Always train the major body-part first: Chest, Back, Legs and continue with the minors: Biceps, Triceps, Shoulders (Shoulders are considered as a medium size body-part, so whenever you have the chance train them separately). You can shuffle the exercises of each body part the way you like, but keep in mind that main exercises like bench press for chest, squat for legs or shoulder presses should be executed first.

If you are currently on a mass or volume workout routine, then lift maximum weight and decrease your reps. I call this training schedule "3-day workout routine". However, if you have some extra time you can perform it four or even five times a week. Just keep in mind to rotate the workouts. For example, if you add training session on Thursday, then work on your legs and shoulders on Thursday and on Friday train your chest and biceps. Never break the sequence of the above-mentioned workout routine so that all body-parts are being trained the same.

Whether you are on the 3-day or the 5-day workout routine, remember that muscle build is a result of three different factors: Training, nutrition and resting. Each one of these factors is equally important.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Muscle Building Routine - Working With a Good Bodybuilding Routine

If you want to build muscles easily, you will have to create and follow a good workout routine. There are so many things to consider when creating a routine, some of them are:

1. Body Type: You should first know the type of body you have. They are of two types, the first type is the one that experiences easy weight lose and the second is the one that finds it difficult to lose weight. If you find it difficult to lose body fat, then you will have to work extra hard to gain muscles because your body is not easily stressed and your muscle requires more stress to grow. Also if you lose weight easily, you will find it very easy to build muscles.

2. Time: This is a very important factor to consider when creating or planning your Muscle Building routine, first you should know how much time you can spend on your daily routine, if you are the busy type, it will be better to create a routine that requires you to work hard and short. This can be done by lifting heavier weights over a short period of time until you are unable to continue, but if you have so much time you can take your time.

3. Type of Exercise: This is very important because some Muscle Building exercise will have very little or no effect on your muscles, make sure you add exercises like Squats, Dead Lifts and all types of Weight Lifting exercises.

When creating a bodybuilding plan, it is also better to add exercises that will affect all parts of your body, if you focus on your chest, you won't have muscles on your legs, back and arms. This is not good as it will never make you strong and attractive, you have to build muscles on every part of your body.

If you lose weight easily or pressure is easily exerted on your body, it is advisable to do your normal routines of squats and heavy weight lifting at the gym, but if your muscle is not easily stressed, you should add running and swimming to your daily workouts and also eat small portions of food every 4 hours for steady supply of food nutrient.

After creating a good Workout plan, make sure you write it down and follow it daily. Make sure you stretch your muscles before you start each day's workout. It is also preferable to use a gym where you can have a personal trainer who can always assist you.

For more tips and recommended Muscle Building Exercises that speeds up muscle growth, browse through my website at: http://hotmusclebuildingtips.com/

Original article