| MAIN GOAL | FOR MUSCLE GROWTH/STRENGTHENING |
| TRAINING TYPE | FULL BODY |
| DIFFICULTY LEVEL | EASY LEVEL |
| DAYS PER WEEK | 3 DAYS |
| EQUIPMENT | FULL EQUIPMENT |
| GENDER | MEN & 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 | |||
| exercise | SET | REPS | REST |
| Barbell bench press | 3 | 10-12 | 120 sec. |
| Low rowing on the pulley with a closed grip | 3 | 10-12 | 60 sec. |
| Press | 3 | 10-12 | 90 sec. |
| Biceps curls on the instrument | 3 | 10-12 | 60 sec. |
| Lateral shoulder extensions with dumbbells | 3 | 10-12 | 60 sec. |
| Incline dumbbell curls | 3 | 10-12 | 60 sec. |
| Pulley triceps presses | 3 | 10-12 | 60 sec. |
| Reverse bites | 3 | MAX | 60 sec. |
| Wednesday | |||
| exercise | SET | REPS | REST |
| Chest extensions with dumbbells | 3 | 10-12 | 90 sec. |
| Pulley pulls – open grip | 3 | 10-12 | 60 sec. |
| Dumbbell lunges | 3 | 10-12 | 90 sec. |
| Biceps curls on the instrument | 3 | 10-12 | 60 sec. |
| Dumbbell shoulder presses | 3 | 10-12 | 60 sec. |
| Twisted biceps curls | 3 | 10-12 | 60 sec. |
| Dumbbell triceps extensions behind the head | 3 | 10-12 | 60 sec. |
| Just nibbles | 3 | MAX | 60 sec. |
| Friday | |||
| exercise | SET | REPS | REST |
| Incline Dumbbell Chest Presses | 3 | 10-12 | 90 sec. |
| Bent over rowing with one arm | 3 | 10-12 | 60 sec. |
| Quadriceps stretches on the organ | 3 | 10-12 | 60 sec. |
| Rigid deadlifts | 3 | 10-12 | 90 sec. |
| Reverse flies | 3 | 10-12 | 60 sec. |
| Standing dumbbell curls | 3 | 10-12 | 60 sec. |
| Pulley tricep kicks | 3 | 10-12 | 60 sec. |
| Side bites | 3 | MAX | 60 sec. |
