Beginner bodybuilding routine — 3 days full plan

Introduction:

For all newbies of bodybuilding, it is better to go with 3 days full plan. Never go for workout routine of advanced bodybuilders it may cause serious harm. With this three days full plan you will surely get more in less time, be specific to these tricks and carefully follow this three days full plan routine.

Below you will get workout routine which is basic and typical and do not carry any specialized moves or routine. It is best for all beginners in bodybuilding; this basic program helps you to gain more muscles, strength and ultimate fitness you can also check our few legal steroids here.

Full Program of three days Routine:

  • Training Regularity — just 3 days
  • Training Days — Monday, Wednesday, Friday
  • Repetitive Duration — 3 to 6 months
  • Sets Per Exercise — 2 to 3 sets
  • Rest Between Sets – 2 to 5 minutes

This 3-day workout routine help to target your complete body fitness, professional experts has designed this three-day full workout plan through no split techniques. High-frequency workout help to reveal off muscles fibers this process lead to a maximum growth of muscles.

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This nonlinear workout strategy offers several types of full body workout training every week. In day 1 routine there is moderate intensity and volume training workout added to make better and easy baseline for all moves. However, on day 2 you will slightly increase the intensity to build strength and make your body prepare for the third workout session. On day 3 you should do high volume workout as designed for the third day to encourage serious intense workout. Due to high-intensity level, it is designed for last day of training and then you will give enough time and space to recover your muscles.

Three Day Workout Strategy:

Day 1:

  1. Barbell Squat with Alternating sets

4 sets and 6-8 reps (just 1-minute rest)

  1. Chin-Up and weighted

4 sets and 6-8 reps (just 2 minutes rest)

  1. Vertical Military Press with alternating sets

4 sets and 6-8 reps (just 1-minute rest)

  1. Romanian Deadlift along with single leg

4 sets and 8-10 reps (just 2 minutes rest)

  1. Sit-Up and Alternating sets

4 sets and 20-30 reps (without rest)

  1. EZ-Bar Curl and simple weighted

4 sets and 8-10 reps (just 1-minute rest)

  1. Running, Treadmill and then weighted

1 set, 15 minutes

Day 2: High intensity

  1. Clean Pull

4 sets and 3-6 reps (just 2 minutes rest)

  1. Front Squat and Alternating sets

5 sets and 3-5 reps (just 90 seconds rest)

  1. Twisted over Barbell Row

5 sets and 5 reps (just 2 minutes rest)

  1. Barbell Bench Press (Medium Grip) along with Alternating sets

5    sets and 3-5 reps (just 90 seconds rest)

  1. Deadlift

5 sets and 5 reps (just 2 minutes rest)

  1. Dangling Leg Raise

4 sets and 10-15 reps (just 2 minutes rest)

  1. Running and Treadmill

1 set of 2 miles

Day 3: High volume

  1. Barbell Squat with Alternating sets

4 sets and 12-15 reps (just 90 seconds rest)

  1. Pullups

4 sets and max reps (just 90 seconds rest)

  1. Barbell Slope Bench Press (Medium-Grip) with Alternating sets

4 sets and 12-15 reps (just 90 seconds rest)

  1. Leg Barbell Squat

4 sets and 15-20 reps (just 90 seconds rest)

  1. Preacher Curl along with Alternating sets

4 sets and 12-15 reps (withoutrest)

  1. Dumbbell Triceps (One-Arm)

4 sets and 12-15 reps (without rest)

  1. Ab Roller

4 sets and 15 reps (just 1-minute rest)

  1. Running and Treadmill

1 set, 2.5 miles