3 Day Exercise Routine – Big, Brutal and Bold

 

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FULL BICEPS & TRICEPS WORKOUT YOU SHOULD BE DOING FOR BIGGER ARMS

Video taken from the channel: Obi Vincent


 

BRUTAL 6min Home BICEPS Workout With Dumbbells (SAVAGE BICEP WORKOUT!!)

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BRUTAL Shoulder workout with Dumbbells to build BIG shoulders | Full Routine Explained | My Top Tips

Video taken from the channel: Obi Vincent


 

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3-Day Workout Routine — The Definitive Guide to 3x/week Training! May 29, 2020 January 1, 2020 by Adam. Pin 24. Reddit. Share.

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Flip. 24 Shares. Building muscle and getting in shape is not as hard as you think!If you’re tired of workouts that revolve around 5 rep protocols, consider this program a godsend. To lead off each training day you will perform 5 total sets of a heavy, compound exercise.

The reps for these sets are listed as: “5, 4, 3, 2, MAX”. Here is how this 5 set scheme works. Start with a weight that is approximately 75% of your one rep max. Working out three days per week is by far the most popular way to workout.

While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used. You can just as easily train on Tuesdays, Thursdays, and. If you’re short on time but still want to stimulate MAXIMUM muscle growth, this workout is for YOU! I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split).

Click here to download those full workouts for free. The Pros and Cons of The Big 3 Routine What I like about The Big 3 Routine. Effective, simple, difficult to mess it up. High frequency of performing each lift gives you plenty of form practice. Cuts through the crap and focuses on the exercises that will give the trainee the most bang for your buck.

Drawbacks of The Big 3 Routine. Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it’s so intense, you’ll do it on your last training day of the week, giving your fried muscles maximum time to recover and build. Having two consecutive free days may. A 3 day split does this perfectly and it’s extremely easy and convenient to follow.

I personally go back and forth between 3 and 4 day split routines. Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. It’s a great setup. The reason the 3 day split workout is so popular.

Each big, brutal, and bold session attacks muscle groups using the following approaches; Heavy Work 2 sets of 4 to 6 reps with a focus on the big compound movements. Moderate Work 2 sets of 8 to 12 reps with a focus on less taxing compound or machine exercises. A simple way to remember this routine: its three days a week, three exercises a day (not counting a touch of accessory movements you want to throw in, one or two after each workout, ie., neck work, rotator cuff, grip work etc.) It is best to take a day off training between workouts. 3 Big Sets Here you will utilize a single exercise, performing 3 total sets. Each set will be pushed for as many reps as possible.

For a given exercise, when you can perform at least 10 reps per sets, add a small amount of weight. 3 Brutal SetsOne isolation exercise performed for 3 sets with only 60 seconds of rest between sets. When you can perform 15 total reps for each of the 3 sets, add a small amount of weight.

List of related literature:

Here’s what your week might look like if you were to do the five-day routine plus two cardio workouts: Monday: Push Tuesday: Pull and Calves Wednesday: Upper Body and Core Thursday: Legs and Cardio Friday: Upper Body and Core Saturday: Cardio

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

DAY 1: Half upper-body workout (chest, biceps, and triceps) 10-Minute Workout: Chest and bicep workout together using the Monster-Set Format.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

Here’s what you’re going to do: on days 1, 3, and 5 (for example, Monday, Wednesday, and Friday), perform compound lifts with low to moderate rep ranges (1 to 10 reps) and more rest time between sets (3 minutes).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

The way Alwyn’s system is set up, you can do these workouts on consecutive days if you have to, or separated by four or five days if that’s your only choice.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

You should keep up this four-day routine for three months if you’re going to be a competitive bodybuilder.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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77 comments

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  • Obi thank you for the fantastic videos. I love the focus on tempo and the other details. My arms are a lot bigger in a few months, and I tell people to watch your videos. Small request: Could you include what music you’re playing in the “show more” section? (Sorry if it’s there and I missed it).

  • I did this arm workout yesterday and my arms are wrecked.

    Those zottoman curls destroyed my forearms, then add the hammer curls on top that in the super set. Wow, pain.

    I couldn’t do the tricep plank press. I’ll get there someday I hope.

    Thanks for the workout.��

  • So, Vincent, I tried this workout and had to call in sick the next day. I have a question about the vid Re: what you eat daily. what’s the best way to get general questions to you? Thx

  • Lost a lot of weight after this, feeling extremely light.
    I left the materialistic body on earth.
    Now I can move anywhere as a soul. ������

  • The more I do this workout… it stays just as hard as it was the first time lol.. the only diff is I can get in an extra burpee or an extra flutter kick squat during some of the intervals lol

  • I’ve been doing this hiit workout for a couple times. It’s painfully long. Feels good when you’re done without taking extra breaks though

  • This might not be 6 min full workout but it’s pretty hard, I have started doing 10lbs Dumbbells for the first round then I use 5lbs for the second round but I do almost double the reps with good form

  • I’m going to do this everyday until I get my desired results!!

    Day 1: super hard, what was a 20 min video ended in over an hour for me. I took lots of breaks, it was INCREDIBLY difficult I literally thought I was going to die 3 times. I still pushed through and finished it!

    Day 2: still hard and still took mini breaks to get my heart rate back to normal after trying to get out of my chest. a lot easier than day 1! Finished within 40 minutes so definitely better than yesterday.

  • Yeah first of all you need to write you’re workouts a little better. You are the one writing it so you understand what you wrote but us reading it it makes not as much sense. It looks like 4 sets but you said 2 sets so im guessing 10x8x8x8 means do 10 reps then drop set and do 8 reps then on the second set do 8 reps then drop set and do another 8 reps is this correct? I think it’s 1 set with 4 drop sets doing that 2 times.

  • I actually did this for one month. ( im 59) I now added jumping rope instead of resting…pounds are falling off like crazy

  • im 14 and trying to lose weight I found this hard at first but after just one time doing this workout and giving up halfway through the second time I managed to do the entire thing

  • Beautiful workout, and take it from me-you will see improvement weekly. Be patient and aim to finish a little stronger each time until you complete the full 20 minutes. By that time you’ll begin to see not only physical changes, but your overall mental clarity will improve as well. Exercising is not only about looking good, but thinking and feeling good, body and mind. Short but intense workouts like these will sharpen both. Dont give up. Your first three weeks will be hard but you will become increasingly motivated as your attitude toward it changes, and your attitude toward it will change as you become stronger. Your energy and stamina increases the more you push yourself toward completion, and as i said, these are things that will improve weekly, so you can look forward to these improvements fairly early on. Try not to get wrapped up in rapid weight loss. Hard work and perseverance and the ability to complete the workout a little better each time means just as much as losing a pound of weight. The weight will come, but the mind needs to be prepared to go the distance. so take a holistic view of exercise, and remind yourself that each time you push yourself to the limits, you are strengthening yourself into a more complete and capable person each time
    I lost 20 pounds in 3 months and started my journey with this workout. I consider this as a foundation that must be built before going further in your exercise journey. KEEP IT UP. You will not regret it

  • At the beginning it was very difficult for me I couldn’t do burbies and was always stopping.. once even my nose was bleeding while I’m exercising with this hiit work out but now I can do all routine I used to this

  • By the time I got finished with the warmup, I was dying. So I decided to go take a shower and eat some takis. Gains people, GAINS.

  • 0:39 10x Strict Supinated Curls
    1:30 8x Strict Cross-Body Hammer Curls
    2:26 8x Bent-Over Spider Curls
    3:18 1x 21’s
    4:36 8x Hammer Curl Holds

    3 Sets

  • i find the bent over spider curls put alot of tenstion on my back, it hurts and seems to be damaging my back
    how can i prevent this

  • I just stumbled over your leg workout video yesterday. So today I looked for a shoulder workout. You’re absolutely AMAZING and I love how you explain everything! My upper body is on FIYAAA and I love it. THANK YOU!!

  • Hey guys. Just a gentle reminder that you don’t have to push through the pain. It’s okay to listen to your body and do less. Youtube workouts can’t be tailored to everybodies needs, please make sure that you don’t hurt yourself. That “pushing yourself to the limit” culture is toxic (that’s in not a front against fitness blender!)

  • Did all three and my arms swelled up. They are now toast haha. I’ve been doing this for weeks now especially since lockdown. Your videos are awesome and really easy and clear to follow. Thank you

  • Haven’t worked out for 15 plus years. Started with this routine. Did it 1.5 times with lightweight. But it felt goooood.

    I hope this is my path back to overall health. Thank you

  • I did bent over dumbbell curls by accident(meaning I didn’t know they were an actual exercise til I saw this)for like 5 reps and my biceps instantly started burning������

  • I watch lots of workout videos but since I discovered your videos I just stopped watching other videos because I give more details and very easy to understand. I want to know more about you. where are you from and in what’s city you live in?

  • Nothing feels better than having a 20 seconds rest between each not like i just passed the rest and skipped every exercise just so there was 10 seconds of it left:|

  • 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19 2:19

  • 102 degrees in Kansas today, figured I’d cut my run down to a couple miles and try something different to get out of the heat…boy was I wrong! (Note to self: DO NOT run prior to HIIT workouts!)

  • Hey bro

    Ill be honest i come across your thumbnails in my recommended, thought u myt be another cocky youtuber that talks a alotta sheit! But I thought id watch this one, your quite humble and informative for what you do.

    Subscribed

  • I can’t believe I fished this all quarantine video man I’m sweating so hard my feet burning up hurts Les I made throw the video thank God is over probably tomorrow I’ma do it again dam it’s feels good burning fat �� �� don’t give up keep trying!!

  • Hi Obi great video! Just wondering, how often to you incorporate heavy compound delt movements in your regime in the 6-8 rep range? Is this workout only to be done as part of a bro split? Thanks!

  • One of the best explained workout routines I’ve found so far. Instructions and visual demonstrations are extremely clear and waste little time with zero rambling or excessive detail. The exercises are all a lit different than the most common variations and they feel good once you find the form which is easy thanks to the Obi Vincent’s no-BS communication skills. I need a dumbbell substitution exercise for the trx Y raise, but that should be easy enough to figure out.
    Liked, commented and subscribed!

  • Obi, do you do crossfit with all your workout routines and I feel my thighs just will not grow no matter how heavy I go or how low I squat!

  • Hello sir m frm india…..ur workouts are super good n very very useful thanks alot it helpd me alot during this lockdwn period…. ur my super hero boss����

  • Hallow ser..i just want to ask..how about i use a water 5later.lift and rigth for biceps and shoulder ang back.its ok or not..im marcel macas from philippines.i hope you answer my question.tank you.i always watching your vedio..

  • I’m like a fat guy. I tried these for the first today and I couldn’t get past the first set of burpees, I almost passed out lol.
    Is this normal or should I push myself more?

  • Daniel: Push yourself as hard as you can
    Me: got it
    Daniel: You wanna make sure…
    Me: yes let go
    Daniel:… you’re dead by the time you’re done with this
    Me: Wait what?

  • Voice overs are hard aren’t they? I can never convey the same energy when I’m doing them. Sitting at home with a mic vs actually in the moment. It’s tough. Great vid as usual. Well done.

  • I just found your channel and subbed, great content and presentation. When you have this shoulder routine programmed into your split, how many times per week are you doing this?

  • Thanks for the tip reminder. I seem to get in a rut sometimes and forget the basics like mind to muscle, full contraction squeezing. Its the icing on the cake so to speak. lol Cheer’s!!

  • Its the first video of yours I just saw and I’m giving it a go tomorrow man. Thanks for the brilliant variety for the side deltoids. I was wondering whether you’ve done a video on the one side weaker issue! Subscribed already

  • Awesome video brother. Background music was dope didnt no if i start dancing or continue learning hahaha. 50 flys sound killer never went that high looking forward to dropping the weight and destroying the sets.

  • εγω γυμναζομαι εδω και 6 χρονια οκ δεν παω γυμναστηριο δεν εχω τα χρηματα σταθερα και κανω σπιτι μ με παγκος αλτηρες αρσης θανατου με μηχανημα πολυμηχανημα και ουτο καθεξης αλα δεν βλεπω διαφορα ειδικα στα χερια γιατι?? και κανω ολα οσα λενε και οι επαγγελματιες εχω κανει πολλες αλλαγες αλα τπτ γιατι??

  • About to do this on Friday that’s my arm day had something similar to this,But biggest difference was with the slow tempo tips helps alot thanks bro stay blessed

  • I did 12 minutes and couldn’t resist more, I need to work smarter and better to finish this!, I won’t stop until I make this!������

  • Oh wow 50 reps would be hard, but I’m giving this a go especially for side dels as a switch up to my routine. New subscriber from Australia, thank you for this video

  • Did this workout last night. Bi’s and tri’s are in pain tonight. The assisted preacher curls on the bench was excellent.
    Thanks mate

  • never seen a better video for shoulders so many alternative exercises and technique twists and rep scheme variety my mind is blown THANK YOU!

  • Both Bebe & Nicki are the best female artists who sang this song so amazing, everyone shall listen to this song all weekend long!: )

  • I’m new to lifting weights and I came across your channel and I am hooked on the way you have your workouts set up. I have been working out lightly with weights for a couple months with no real direction. I followed your shoulder workout and it was awesome! Thanks for the content. I am setting up a routine using your methods and hope to have some great results. Thanks again!

  • Great video!! The additional routines are much needed.

    I suffer from shoulder pain and I will start using my therapy bands daily. Thanks a million for this tips!

  • Did this for the first time after a long run. That was killer. Did two sets as drop sets. First set with 20s and second set with 12s. Thanks for the videos!

  • Great help. Am doing it 3 sets with 5 kgs so shall do one more set now. I follow u for different full body workouts…chest biceps shoulders triceps. Thanks a lot bro.

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  • This is one of the… if not the best shoulder workout I’ve seen… I will be trying it out on my next shoulder day in the gym…. Great content bruh!!��️��

  • Hey bro, just wanna thank ya for this amazing video, you’re a beast!!

    Subscribed immediately, and tried 75% of this workout earlier, 2 hours later,
    my arms are shaking and im pretty damn sure that I am going to feel it the next couple of days. Much respect and love from here ❤ Keep up the hard work ��

  • Everyone:” 20 minutes isn’t that long to exercise. I do an hour on the treadmill”
    Also everyone at the 5 minute mark:” I hope someone knows CPR. Is my advanced directive and my will up to date?”

  • Did 2 rounds with 23.8lb dumbbells, but after reading the comments did another round. Thanks for the inspiration old guys ����️‍♂️��

  • I made a pdf file, work out sheet of this routine for my self and thought why not share it!
    https://drive.google.com/file/d/1i2SQAGFahGko9sZUrBW5uAYdwaH-i7YH/view?usp=sharing

  • Let’s be honest Gentlemen, How many of us start by working out our egos, skipping the actual warm-up, and going straight to heavy lifting? Thanks, Obi, for reminding me that I cannot have a physique like yours, doing what I know I’m guilty of doing, or not doing.

  • I just did this workout today it’s my arm day and damn my arms were shaking when I left. Only thing I couldn’t do was the tricep planks

  • im blue i would beat up guy i would beat up a guy i would beat up a guy guy i would beat up a guy i would beat up a guy guy i would beat up a guy i would beat up a guy

  • A reasonable pump but nothing special. Add reps, try 15 for each and 40 for the hammer curls. Do 6 sets. 20 lbs dumbbells will be OK. Best of luck.

  • I’ve been doing this workout for a while. I had never done a burpee until this. Man, are they brutal. Great feeling of accomplishment getting through it.

  • Nobody:
    Literally nobody:
    Nicki: hahaha… I’m Nicki Minaj… That’s Bebe… Let’s go… Rrrrrrr
    Im living for these Queen’s words ������
    Where are the Barbs? ����

  • Respect ✊ stronger and style is pleasure too many people are you already there just dance �� on your side by syntax right now when it does that apple �� and then it’s okay �� the past two four duplicated one ☝️ zip �� and zapped clap �� clip female the uncle and your the underground �� the misfortune devil homenagem all propry Satan devil today on the road right here there here

  • Hope you guys find the video useful! I had abit if a cold so voice over isnt the best.. lol i apologise for that! Any questions leave a comment and THANK YOU for your constant love and support! ��������

  • Whooo! This workout impressed me and was a darn terrific one, if not a bit repetitive!! Thanks for the challenge! #COVID19gymclass #homeworkout

  • I agree with one of the viewers. Your video are one of the best I have seen, if not the BEST. Your method, and timing of each lift are perfect and deliberate. Your instructions are clear, detailed, and extremely helpful. Thank you for not rushing when demonstrating and describing key points. You are a true professional!

  • I had come across this video some time last year. Found it again during this lockdown period and let me just say the warm up took me out

  • I knew i would bleed I would die if I bleed I would die

    I’m blue but I eat apple pie

    I moved not a tree in the sky

    I’m in need of a guy

    I would beat on a guy

  • Hi obi..i just wanna get some advice about shoulder workout. How many set is considered enough for shoulder. Some of my friends say 16set is enough but iam not quite confident what they say. Tq for answering me in advance.

  • First time here. Great video overall! You have definitely earned my like.

    If I make some constructive criticism, I would like to recommend that you mention that the workout is written in the description at the beginning of the video (if you did not) because I typed everything down and noticed it was there after all.

    This might save someone else some time, and make them happy to watch your videos because they quickly realize that you’re one of those people who do write their workouts down.

    Anyways, thank you so much for the information Obi, I really appreciate you.

  • Question. In the video you say 50 lateral raises but where you wrote the specifics of the routine it says 100. I did 100 but it gassed me pretty good. Maybe be able to go heavier on the Arnold’s or others if it’s only 50 reps

  • Dear Obi, I am planning to buy a set of hexagon dumbells to do your exercises. What weight do you recommend me to buy? I want to buy exactly the weight you’re usually using for your exercises.

  • Hey man thank u I’ve just recently started working out again and only have free weights. Will be trying some of ur shoulder workout later. Thanks again and one new sub!

  • this workout started off being pretty bad with the one minute straight but once you get to the 20 seconds per exercise mark it’s smooth sailing. did it with no breaks and i feel good rn. prolly gonna go do some abs

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  • This song dosen’t really feel that old,but the nostalgia tho����
    Albania makes such great artists like Bebe Rexha proud being like her ������