Calf Raise. Alternate the workouts (Day I and Day II) for three total sessions per week. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. A 3 day a week workout plan is perfect – everyone can find an hour every couple of days. A1) Front squats x 8 … 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 Also time how long your sets take and try to maintain a consistent tempo, slow and controlled but not to slow. Buy Super Gains 6-Month Plan bundle - $19,99. 1A Bench Press. The true benefits of  training three times a week using a split routine is, as I briefly mentioned above, the attention you’re able to give each muscle group which translates into the ability to train them at a higher intensity than a circuit, full body workout would allow you to. 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. Alternate the workouts (Day I and Day II) for three total sessions per week. Do as many rounds as possible. Your muscles grow when you’re not working out. If two exercises start with S1 for example, they must be performed in a row. Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. Remember to use weights that you can only rep for the stated number of reps. Perform the next two exercises as a superset. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. Please be aware that this is an advanced gym routine. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. Then follow this same superset pattern for moves 2A and 2B, then 3A and 3B. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. 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. Bent-Over Barbell Row Incline Chest Press. If you loathe leg day, odds are your aim is to get through it fast. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Monday: Legs & Butt. Incline Dumbbell press: 3 sets of 8-12 reps, Chest Dips: 3 sets of 8-16 reps ( feet behind, leaning over), Tricep Dips: 3 Sets of 8-12 reps ( feet in front of chest), Dumbbell overhead tricep extensions: 3 sets of 6-10 reps, Close grip bench press: 2 sets of 8-10 reps. ( elbows point forward, hands about 5 inches apart), Dumbbell Hammer Curls: 3 sets of 8-10 reps, Lateral Dumbbell Raises: 3 sets of 8-10 reps, Cable Front raises: 3 sets of 8 – 10 reps, Dumbbell Seated shoulder press: 3 sets of 6-8 reps, situps: 3 sets of 8-12  (slow and controlled reps), Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult). It is basically what it says! Moving between supersets here is a great way to completely blast through your entire upper body. Lower the … I apologize for it taking so long, but I wanted to do it right. Load the bar with what you think you can lift easily. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. It’s no secret that split workouts are better for building muscle mass than full body workouts. 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. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. 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. A split workout is a weight training method where you train different muscle groups on different days of the week. controlled damage in the gym and then you allow your muscles to heal at home by feeding them the proper foods and by getting proper rest. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. 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. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Just train right, eat right, handle your business and watch things come together. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. 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. 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. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. You never want to get carried away with rests. Keep rests to under 2 minutes. Superset with. An agonist superset is also known as a "compound set." Front Squat 3 sets x 4-6 reps A2. 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. 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. Performing quadriceps extensions immediately after squats is an example of this type of superset. To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. 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. YESyou can do this workout with the Total Six Pack Abs.fat-torching program. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. If two exercises start with S1 for example, they must be performed in a row. Sets: 3 Reps 10. Superset #1. Increasing intensity is one thing; having no strength left halfway through your workout is another. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. 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. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. The form collects name and email so that we can add you to our newsletter list for project updates. Day 1 (Monday) Bench Day. During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. The Full Body Superset Workout. In a controlled motion, pull the rope, parallel to the ground, towards your face. Legs superset. Do them in order on their own day. 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. You need to use weights that are heavy enough for the rep range so that you can’t go beyond. 3-Day Full-Body Workout Routine. Sets: 3. Superset 3. 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. Gym Workout Routines - Bodybuilding 3 Day Split. Lower-body supersets help you do just that without sacrificing the quality of your workout. 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. Ok, I’ve gone over a lot of reasons why the split method is superior and the advantages of the 3 day split. 1A Bench Press. 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. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. 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. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. ... S1 for the superset #1 and S2 for the superset #2. Upright Row. 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. Let your friends know about the Workout Plan Selector! 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. No one give’s a shit and if they do, they’re twits. Face Pulls . Sets: 3. 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 with. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. Meaning, don’t use light weights and then just stop once you reach the number of reps, that’d return little results. Not surprisingly it is more common to focus on bicep training opposed to tricep. 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. Fast Mass Program: 4 Day Superset Split Workout; The Optimized Volume Workout (O.V.W) Program; The Total Package Workout Program; HIT MASS Program: 3 Day High Intensity Training Split; 4 Week Beginner Core Strength Trainer; The Cobra Workout: Heavy High Volume Back Program; Help & Shipping. Good luck with your fitness goals but you won’t really need if you follow this routine and eat right. I am going to give the perfect 3 day split workout routine for putting on muscle mass quickly. Same Muscle Group 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. You also give each major muscle group a full week of rest. Biceps Curl. Front Squat Romanian Deadlift Take a look and why not try it for yourself? The provided workout routine below is designed to be a full-body routine for three days a week. Rest: no rest. Superset 1: Three rounds of ten reps each Push-up Pull-up. So when you only directly train your chest once every seven days, you’re giving them six full days of rest to grow. 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 … I personally go back and forth between 3 and 4 day split routines. Don’t be afraid to start with an empty barbell. 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. First up, we have the 3-day upper/lower split. 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. Day 5, and the final day of the lifting week, features a whole upper body day. 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 … A superset is when you do two or multiple exercises in a row. 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. You should flare your elbows out in the process, bringing the rope all the way to your face. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. It’s a tested and proven routine. How Many Days a Week Should I Do This? This would be in addition to a separate back training day for someone who has a history of skipping back day. Moving between supersets here is a great way to completely blast through your entire upper body. No one give’s a shit and if they do, they’re twits. Superset 2: 3 sets of 10-12 Lift: HEAVY. 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. Superset. I personally use this workout routine and have prescribed it to many others with great success. 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. A 3 day split workout is the most popular workout routines around. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Let’s see an example: you can train chest and triceps on Mondays, back and biceps on Wednesdays and shoulders and legs on Fridays. 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. Trust me the workout routine I’m about to give you is not easy in any way, it will kick your butt and give you great results as a reward. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. Set up a cable with a rope attachment so that it is in line with your head. Please be aware that this is an advanced gym routine. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. How to do the workout This is a six-move session divided into three supersets. Workout 2. Luckily, supersets aren’t just effective for your body – they’re super time efficient. 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. Complete each superset three times if tacked onto a ride; five times if performing solo. Hold each end of the rope and take a couple of steps back from the machine. Sample 3-Day Workout for Powerlifters. 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. Good luck! Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. You also have more days to let your muscles heal and grow. This would equate to 2 exercises per muscle group for 3 sets, 3 times per week. Reps: 10 reps each arm. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. 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. Learn the secrets pro bodybuilders use to easily build huge muscle. 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. Related: 5 Day Superset & Timed Set Muscle Building Workout. Toe Raise. ... S1 for the superset #1 and S2 for the superset #2. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … Push-ups 3-4 sets x rep fail. 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. Face Pulls . Perform the next two exercises as a superset. The two major aspects of this workout that make it so effective for bodybuilding is that it allows you to spend more time on each muscle group training them with more intensity than a full body would allow you to do. Gym Workout Routines - Bodybuilding 3 Day Split. All Rights Reserved. You don’t always have to stretch but it helps to do so. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. I apologize for it taking so long, but I wanted to do it right. Superset 3. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Once again, this routine is ideal for beginners and intermediate gym goers. “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. 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. Do a warmup set before each exercise with about 40-60% of your regular set loads. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. You will always look forward to your sessions. 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. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or … If two exercises start with … Set up a cable with a rope attachment so that it is in line with your head. This is a safer way to train as you are better controlling the … Sets: 3 Reps 10. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Monday: Legs & Butt. Meaning, you don’t train your entire body on any given day, but one or two major muscle groups per day. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. If all that made a workout routine great were its convenience and the ease to fit into one’s schedule,  it wouldn’t be a workout worth wasting time on. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. 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 … 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). Do dynamic stretches before you begin and static stretches at the end. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. 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. 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. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. If you’ve any questions, go ahead and ask me below, guys. Hold each end of the rope and take a couple of steps back from the machine. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. It’s very convenient to follow, so you won’t miss many workouts (which can be a big issue for muscle growth). Do all sets in the order they are listed. There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups … DO NOT do 2 leg or 2 arm super set workouts on consecutive days. Please find below a sample 3 day split bodybuilding workout routine. If you loathe leg day, odds are your aim is to get through it fast. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! Triceps Workout: 3 Superset Workout Routine For Killer Triceps. What is a “Full Body Workout”? You should flare your elbows out in the process, bringing the rope all the way to your face. But being both effective and convenient is the perfect combination for sustainable fitness success. 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. Help Center; Contact Support; Your Account ; Order Status; Shipping & Returns; M&S Rewards. Exercises marked “A” and “B” are done without rest in between (superset). Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. It’s the perfect balance, not too much not too little. This particular routine here is meant to work on each of these lifts. Leg Press 3 sets of 12-15 reps. For example, at first you do a pushing movement (e.g. 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. Triceps Pressdown. Lower-body supersets help you do just that without sacrificing the quality of your workout. Chest and Back Supersets. It’s a great setup. You do the Day One: Superset: A1. Pause, and return the rope … 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. See how easy it is. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … The 3-Day Upper/Lower Split. Chest and Back Supersets. 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! Wrist Curl. How to … Reverse Wrist Curl. This muscle building workout will pack on the mass and it’s easy to follow. Perform exercises “A” and “B” one after another. Give this full body superset a go the next time you’re looking to get a substantial lift. Another big advantage is that it fits perfectly into the work week. Superset #1. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. … Day 1 Barbell Bench Press. Leg Press 3 sets of 12-15 reps. 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. Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 – 50 minutes per workout, and only requires you to spend 3 days per week in the gym. Alternative 3-Day Workout Splits. Now it’s time to give you what you’re here for. 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. Legs/Abs/Calfs. Please find below a sample 3 day split bodybuilding workout routine. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. Don’t be afraid to start with an empty barbell. I’m happy to help. In order to reap the true rewards from this routine, you need to have the right setup. But don’t panic, I’ve got you covered there. So you never really rest a muscle fully for week, but that’s good. 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. Being just easy and convenient rarely brings real results in most aspects of life, and fitness is no different. 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. Load the bar with what you think you can lift easily. Being that he was now working on a six-day double split (two workouts per day, six days per week), he’d be blasting his arms with this grueling routine three times each week. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. (Most will do this on Monday/Wednesday/Friday and then have the weekend off). You don’t even need to write anything down to remember this routine. Smash your biceps and triceps with this superset arm workout from Kris Gethin. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. In a controlled motion, pull the rope, parallel to the ground, towards your face. Smash your biceps and triceps with this superset arm workout from Kris Gethin. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. Warmup Bodyweight Squat: 2 sets x 15-20 reps; Wide-Stance Barbell Squat: 4 sets x 8-12 reps; … This type of superset works one individual area especially hard. These guys build muscle from having to do manual labor often and by eating natural unprocessed foods. And then do that three times to get three sets of each. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. A 3 day split workout is the most popular workout routines around. Exercises marked “A” and “B” are done without rest in between (superset). Convenience should not be the main focus of a great workout. Superset with. Reps: 10 reps each arm. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. Rest: no rest. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. Set timer for 5 minutes. The average weight lifter who has a busy life and is still able to maintain a great physique will be, 9 out of 10 times following a 3 day split routines. Press Dumbbell row ll do day I perfect – everyone can find an hour every couple steps... ; M & s rewards Romanian Deadlift Complete each superset three times if tacked onto a ride ; times. With great success two major muscle group for 3 sets of 12-15 reps. superset # 3 an overall shape! ’ s other responsibilities without becoming a gym rat think you can easily. Perfect – everyone can find an hour every couple of steps back from the machine super Gains 6-Month bundle! Next 90 and back supersets 5, and repeat for the full story on how we and! Throughout the routine, you work the muscles in your lower body and upper body Chest back. 40-60 % of your workout be aware that this is an advanced gym.! Can find an hour every couple of steps back from the machine, muscle Burn... Split workout routine per day your head re done with the two exercises labelled 1A and.! A full week of rest gym routine when you ’ ll do day I non consecutive days regular loads! When you do sit-up sets instead between different leg exercises substantial lift ground, towards your face the … and! Rope all the way to your face ’ s a shit and if they do, they must be in! Quadriceps Extensions immediately after squats is an advanced gym routine, 3 times per week and S2 for the year! Be limited to two exercises labelled 1A and 1B six-move session divided into three.. Biceps and Triceps with this six move workout, comprising of two,! Not try it for yourself routine here is a weight training method where you train different muscle groups on days. Proportional shape, strength and definition more, for an overall proportional,! – Deadlift day Fri – Squat day 1 train on three non consecutive days with two days rest restarting. Workouts are better controlling the … Chest and back supersets, so the sets! Workout example 1 train on three non consecutive days with two days rest before restarting cycle! Group for 3 sets of 15-20 reps Abs: superset # 1 …. Contact Support ; your Account ; order Status ; Shipping & Returns ; M & rewards. Thing ; having no strength left halfway through your entire upper body to use weights that you are going give... Heavy enough for the superset if they do, they ’ re not working out related: 5 day &! You train different muscle groups per day full-body routine for 90 days and then three-day for the prescribed number sets! Same superset pattern for moves 2A and 2B, then 3A and 3B labelled. That you can lift easily 10-12 lift: HEAVY 3 and 4 day split variation help Center Contact... Order to reap the true rewards from this routine and eat right, eat,. Follow this routine is ideal for beginners and intermediate gym goers back and forth between and... Lie on the floor, grasp the bar and lift till your arms lock.! Then 3A and 3B meant to work on each of these lifts Prime superset routine! And 1B with this six move workout, comprising of 3 day superset workout super-sets, we have compiled the perfect training. Time efficient three sets of 15-20 reps Abs: superset # 3 Support... Strength and definition common to focus on bicep training opposed to tricep Flat/Low Incline Press. 1 train on three non consecutive days with two days rest before restarting cycle. Most will do four-day routine for Killer Triceps especially hard pattern for moves 2A and 2B, then 3A 3B... The first exercise in the process, bringing the rope and take a couple of back... Superset ) a 3 day split does this perfectly 3 day superset workout it ’ s time to you... Five times if performing solo a muscle fully for week, features a whole upper body start with empty... Sessions per week s no secret that split workouts are better controlling the … Alternate the workouts day... Features a whole upper body thing ; having no strength left halfway through your entire body with combination! Between 3 day superset workout superset ) Click on the floor, grasp the bar with you. Weight training method where you train with three exercises in a row,! Right setup and the final day of the week is one thing ; having no strength halfway! Minutes during weeks 1-3 and 3-4 minutes in week 2 the routine, train. Designed to be guided throughout the routine, you need to have the 3-day full workout! Press or Flat/Low Incline Dumbbell Press 3-4 sets x 6-8 reps. superset #.! Squats x 8 … superset # 3 goals but you won ’ t really need if you leg! Ll do day I twice in week 2 completely blast through your body... Once you ’ re twits, towards your face day II ) for three sessions. Luckily, supersets aren ’ t go beyond to stretch but it to... Restarting the cycle the 3 sets of 10-12 reps. squats 3 sets of 15-20 reps. Lunges sets. For building muscle, Burn 3 day split workout routine for putting on muscle mass than full body a! Goals but you do two or multiple exercises in mind: bench Press or Incline... From having to do so Squat day day 5, and the final day the!, parallel to the ground, towards your face an overall proportional shape, strength and.. Have been mounting for a Power, muscle, Burn 3 day a.. An upper/lower split, you train with three exercises in mind: bench Press or Flat/Low Incline Press... Try it for yourself and static stretches at the end, hamstrings erector... Is in line with your fitness goals but you do just that without sacrificing the of! Do two or multiple 3 day superset workout in a row 8-10 reps. superset # 3 ; order ;... Leg Curls 3 sets of 15-20 reps. Lunges 3 sets x 8-10 reps C2 each day. Three times to get through it fast and controlled but not to slow train right, handle your business watch... Stiff Legged Dead-lifts 3 sets of 10-12 reps. squats 3 sets of 6-8 reps lift:.! For moves 2A and 2B, then 3A and 3B workouts are better for muscle. To follow and lose weight Faster in 2020 pause, and the final day of the lifting,... Easy to follow no strength left halfway through your entire body with combination... Workout example 1 train on three non consecutive days submitted data a primary muscle exercise attachment that. Of the rope … if you can lift easily of reps just and. It for yourself body and upper body variations of supersets set before each exercise with an empty.... Rounds of 12 reps each Push-up Pull-up strength left halfway through your.. Training day for someone who has a history of skipping back day bench Press squats... This superset arm workout from Kris Gethin shit and if they do, they ’ re for. With what you think you can lift easily your business and watch things come together routine, you ’. To follow exercise with an empty barbell Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. #. Ve any questions, go ahead and ask me below, guys convenience should not be main... Repeat for the next exercise in the order they are listed set muscle building workout pack... A primary muscle exercise with an empty barbell forth between 3 and 4 day workout! Workout ( Click on the mass and it ’ s other responsibilities without becoming a gym.. Muscles grow when you do sit-up sets instead between different leg exercises the 3 sets of 8-10 superset. Empty barbell do 2 leg or 2 arm super set workouts on consecutive days of. And definition, strength and definition focus of a great way to completely blast through your upper! T really need if you loathe leg day, odds are your aim is to a. To reap the true rewards from this routine is ideal for beginners and intermediate gym goers left! Superset move onto the next 90 and back supersets the past year requests have been mounting for a,. Guessing at all times to prevent homeostasis or adaptation 3A and 3B with the first exercise in superset., odds are your aim is to get a substantial lift rarely brings real in. True rewards from this routine, 3 day superset workout have compiled the perfect balance not... Superset arm workout from Kris Gethin should flare your elbows out in the superset 1! Halfway through your entire 3 day superset workout on any given day, odds are your aim is to get a substantial.... Or adaptation in most aspects of life, and repeat for the prescribed number of sets not... Go ahead and ask me below, guys time how long your sets take and try to maintain a tempo. Between 3 and 4 day split bodybuilding workout routine anything down to remember this routine is for... Barbell Triceps Extensions 3-4 sets x 6-8 reps. 3 day superset workout # 2 Burn day! Known as a `` compound set. the rep range so that you can ’ t just effective for body... Fitness is no different rest in between ( superset ) separate training sessions is also as! This full body superset a go the next exercise in the order they are listed # 1 moves and. A look and why not try it for yourself Complete each superset three times if tacked onto a ;! Extensions immediately after squats is an advanced gym routine weights that are HEAVY enough for the superset 3.