This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. 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. It’s very convenient to follow, so you won’t miss many workouts (which can be a big issue for muscle growth). You will always look forward to your sessions. Please be aware that this is an advanced gym routine. Rest: no rest. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? I personally use this workout routine and have prescribed it to many others with great success. You should flare your elbows out in the process, bringing the rope all the way to your face. 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. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. Reps: 10 reps each arm. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. 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. Front Squat Romanian Deadlift Moving between supersets here is a great way to completely blast through your entire upper body. Alternate the workouts (Day I and Day II) for three total sessions per week. 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. 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. Workout 2. Your muscles grow when you’re not working out. Moving between supersets here is a great way to completely blast through your entire upper body. 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. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Complete each superset three times if tacked onto a ride; five times if performing solo. Rest: no rest. You never want to get carried away with rests. Sets: 3. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … Toe Raise. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. A1) Front squats x 8 … 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. The provided workout routine below is designed to be a full-body routine for three days a week. 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 Alternate the workouts (Day I and Day II) for three total sessions per week. Chest and Back Supersets. Another big advantage is that it fits perfectly into the work week. Sets: 3. 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. 1A Bench Press. 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). Superset #1. 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. Please find below a sample 3 day split bodybuilding workout routine. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. How to … For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. Set timer for 5 minutes. In order to reap the true rewards from this routine, you need to have the right setup. Superset 2: 3 sets of 10-12 Lift: HEAVY. Warmup Bodyweight Squat: 2 sets x 15-20 reps; Wide-Stance Barbell Squat: 4 sets x 8-12 reps; … If two exercises start with S1 for example, they must be performed in a row. Superset #1. Help Center; Contact Support; Your Account ; Order Status; Shipping & Returns; M&S Rewards. 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. 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. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. Superset 1: Three rounds of ten reps each Push-up Pull-up. Superset with. Perform the next two exercises as a superset. Once again, this routine is ideal for beginners and intermediate gym goers. Superset 3. A 3 day a week workout plan is perfect – everyone can find an hour every couple of days. 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. Hold each end of the rope and take a couple of steps back from the machine. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. In a controlled motion, pull the rope, parallel to the ground, towards your face. 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. Lower the … I am going to give the perfect 3 day split workout routine for putting on muscle mass quickly. Meaning, don’t use light weights and then just stop once you reach the number of reps, that’d return little results. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! 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. All Rights Reserved. 1A Bench Press. Triceps Workout: 3 Superset Workout Routine For Killer Triceps. Smash your biceps and triceps with this superset arm workout from Kris Gethin. Superset. 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). Day 1 Barbell Bench Press. First up, we have the 3-day upper/lower split. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … Legs superset. Superset 3. A 3 day split workout is the most popular workout routines around. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Sets: 3 Reps 10. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. YESyou can do this workout with the Total Six Pack Abs.fat-torching program. Set up a cable with a rope attachment so that it is in line with your head. Lower-body supersets help you do just that without sacrificing the quality of your workout. If two exercises start with … Triceps Pressdown. 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. So you never really rest a muscle fully for week, but that’s good. Keep rests to under 2 minutes. 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 example, at first you do a pushing movement (e.g. Do dynamic stretches before you begin and static stretches at the end. 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. 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. Biceps Curl. This is a safer way to train as you are better controlling the … 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. Gym Workout Routines - Bodybuilding 3 Day Split. But don’t panic, I’ve got you covered there. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. This particular routine here is meant to work on each of these lifts. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. Remember to use weights that you can only rep for the stated number of reps. 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). Each workout day trains the entire body with a combination of straight sets and variations of supersets. The 3-Day Upper/Lower Split. 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. 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. A 3 day split workout is the most popular workout routines around. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or … Do a warmup set before each exercise with about 40-60% of your regular set loads. 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 … 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. It’s a tested and proven routine. Day One: Superset: A1. Day 5, and the final day of the lifting week, features a whole upper body day. A split workout is a weight training method where you train different muscle groups on different days of the week. This type of superset works one individual area especially hard. 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. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. 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. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Meaning, you don’t train your entire body on any given day, but one or two major muscle groups per day. An agonist superset is also known as a "compound set." Superset with. Leg Press 3 sets of 12-15 reps. Let’s see an example: you can train chest and triceps on Mondays, back and biceps on Wednesdays and shoulders and legs on Fridays. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. In a controlled motion, pull the rope, parallel to the ground, towards your face. Superset with. Do all sets in the order they are listed. 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. 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. 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. Each workout day trains the entire body with a combination of straight sets and variations of supersets. 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