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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:
|from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body|
|from Body by God: The Owner’s Manual for Maximized Living|
|from Glute Lab: The Art and Science of Strength and Physique Training|
|from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance|
|from NSCA’s Essentials of Personal Training|
|from Franco Columbu’s Complete Book of Bodybuilding|
|from The New Rules of Lifting: Six Basic Moves for Maximum Muscle|
|from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis|
|from Yoga For Dummies|