Switch To 3 Weekly Total Body Workouts

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TweetSwitch To 3 Weekly Total Body Workouts





Spring is here and so is the warmer weather. For those of you who have been hitting the gym all winter, it's time to bare some skin and display the fruits of your labor: bigger arms, fuller pecs, powerful back muscles, and broader shoulders. And don't forget to break out your shorts to show off those thick thighs resulting from weeks of squats, leg presses and lunges!
Meanwhile, if your New Year's resolution to get in shape and transform your physique went south back in February, and you've put the weight room on hold for several weeks, it's still not too late to either maintain or add some serious muscle in time for summer beach and pool outings.

Following is a "3-Day Per Week" routine to get you started.

After a few weeks, cut back to twice a week to allow more recovery time for strength and size gains to occur. Alternatively, to maintain your current muscle mass or the size you will have developed after a few weeks of this routine, just do one or two sets per exercise instead of the three suggested sets.

Some tips to get you started:


Plan your workouts on non-consecutive days to ensure adequate rest.
On non-training days, do low-intensity activities such as brisk walking and stretching.
Keep your workouts within 45 to 60 minutes to optimize muscle growth.
Train all muscle groups during each workout using some of the compound (multi-joint) exercises that are listed below -- bench presses, pushups, bar dips, squats, deadlifts, upright rows, shoulder presses, dumbbell rows, pullups, and pulldowns -- to build the most muscle in the least amount of time.
Remember to keep your training sessions short but intense. Workouts lasting beyond an hour result in excess muscle breakdown and the release of the catabolic hormone cortisol, which impedes muscle building.
Read on for your 3-day total body workout... Next >>
Day 1



Warm up for 2 to 5 minutes by jogging in place.

Then, perform 3 sets of 6 to 8 reps of the following exercises:


Barbell squats (legs, back)
Bench presses (chest, shoulders, triceps)
Pulldowns (back, biceps)
Shoulder presses (shoulders, triceps)
Choose a weight for each exercise that will force you to train to failure (reps 6, 7 and 8 should be intense). Training to failure will promote muscle growth.

Rest 1 minute between sets.

Finish the workout with an all-out sprint of 40 yards. Then, cool down with upper and lower body stretches.


Day 2



Start with a warmup.

Then, do 3 supersets of 10 reps of pushups and pullups. A superset means doing two consecutive exercises for opposing muscle groups with no rest between the exercises. Pushups build the triceps, chest, shoulders, and back, while pullups strengthen your forearms, biceps and upper back.

Rest 1 minute between each superset.

Next, do 3 sets of deadlifts. Perform 10 reps for the first set (reps 8, 9 and 10 should be difficult), then rest 1 minute. Increase the weight by 10 pounds and shoot for 6 to 8 reps on the next set.

For the third set, after another 10-pound increase, attempt 4 to 6 reps. Deadlifts are mass builders, as several muscle groups are used (forearms, lower and upper back, thighs, hips, and shoulders).

Finish the workout with 3 sets of dumbbell front or side lunges (8 reps per leg). Hold the dumbbells with an underhand grip at shoulder height, not at your sides. This makes the lunge harder and more intense, and also stimulates your biceps. Increase the dumbbell weight by 5 pounds each set, resting 1 minute between sets.

Cool down with upper and lower body stretches.


Day 3 (optional)



Depending on your recovery and energy level (you still might be sore from the previous two workouts during the week), you may want to omit this third workout. Otherwise, do a warmup followed by these exercises:


Leg presses (thighs, hips): 3 sets, 10 to 12 reps
Seated rows (back, biceps): 3 sets, 8 to 10 reps
Bar dips (chest, triceps): 3 sets, 8 to 10 reps
Upright rows (shoulders, biceps): 3 sets, 6 to 8 reps
start getting in shape



Now that you have your fitness action plan, stick to it and you will start seeing results in no time. And in a few weeks, you'll be ready to hit the beach with your new and improved body.

[myseone]

TweetI agree, this type of program will produce outstanding muscle growth and power gains. Very good post.