BACK TO GYM WITH A 3 DAYS MUSCLE GAINING PROGRAM

MAIN GOALFOR MUSCLE GROWTH/STRENGTHENING
TRAINING TYPEFULL BODY
DIFFICULTY LEVELEASY LEVEL
DAYS PER WEEK3 DAYS
EQUIPMENTFULL EQUIPMENT
GENDERMEN & WOMEN

Are you in a rush to get back into shape before the heat hits? Just starting out and dying to hit the weights? Not so fast! Especially if you have to press for more than 6 months in the gym. You certainly wouldn’t want an injury to cut you short. You’ll go slow and steady with a 3-day muscle conditioning program and you’ll be back to your old performance in no time.

Points you should pay attention to
  • Because you will probably be quite “rusty”, a good warm-up of 10 to 15 minutes on the treadmill is necessary. And don’t rush into the weights if you haven’t done some active stretching.
  • On the days in between, you can run on the treadmill, ride a bike, or do whatever sport you like.
  • Rest between sets for 2 minutes maximum.
  • This muscle conditioning program is 4 weeks long. However, if you are a complete beginner with weights you can go up to 12 weeks before leveling up.
MONDAY   
exerciseSETREPSREST
Barbell bench press310-12120 sec.
Low rowing on the pulley with a closed grip310-1260 sec.
Press310-1290 sec.
Biceps curls on the instrument310-1260 sec.
Lateral shoulder extensions with dumbbells310-1260 sec.
Incline dumbbell curls310-1260 sec.
Pulley triceps presses310-1260 sec.
Reverse bites3MAX60 sec.
Wednesday   
exerciseSETREPSREST
Chest extensions with dumbbells310-1290 sec.
Pulley pulls – open grip310-1260 sec.
Dumbbell lunges310-1290 sec.
Biceps curls on the instrument310-1260 sec.
Dumbbell shoulder presses310-1260 sec.
Twisted biceps curls310-1260 sec.
Dumbbell triceps extensions behind the head310-1260 sec.
Just nibbles3MAX60 sec.
Friday   
 exerciseSETREPSREST
Incline Dumbbell Chest Presses310-1290 sec.
Bent over rowing with one arm310-1260 sec.
Quadriceps stretches on the organ310-1260 sec.
Rigid deadlifts310-1290 sec.
Reverse flies310-1260 sec.
Standing dumbbell curls310-1260 sec.
Pulley tricep kicks310-1260 sec.
Side bites3MAX60 sec.

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