It appears that your current workout is no longer working for you or you’ve been doing it for so long that your muscles are now used to the weightlifting routine.
I know this makes oneself very frustrated even when he’s putting in the work and not seeing any gains.
This crazy guide will put your muscle mass gaining process on steroids and takes only three days in a week to execute. You’ll finally learn what the real natural bodybuilders do to gain mass in the least time and lifting for no more than three days a week.
Table of Contents
- 3 Day Toning Workout Routine
- Day 1
- Day 2
- Day 3
3 Day Toning Workout Routine
The whole workout is split into three days. For each day, you’ll be pushing yourself beyond the limits and targeting multiple muscle groups.
You don’t have to complete this training in three consecutive days but with one-day rest in between. So the routine becomes:
- Monday: Workout
- Tuesday: Rest
- Wednesday: Workout
- Thursday: Rest
- Friday: Workout
- Sat & Sun: Rest
Here are the exercises you’ll be doing on day 1.
1. Dumbbell Bench Press – Four Sets (10, 8, 6 & 4)
We’ll kick start it with targeting the chest. You can increase the weight by a pound or two for each set and make sure to execute it with the proper form a technique.
2. Incline Dumbbell Press – Four sets (10, 8, 6, 4)
You’ll need an incline bench with a 45-degree angle.
3. Upright Barbell Row – Four sets (10, 8, 6, 4)
With less than a minute’s rest, grab the barbell, and hit your shoulders with the upright barbell row.
4. Dumbbell Shoulder Press – Four sets (10,8, 6, 4)
Though some individuals do this on a flat bench, I recommend to choose a bench with back rest for a better angle. Just don’t lockout your elbows.
5. Dips – Four sets (10, 8, 6, 4)
Approach the parallel bars, incline your torso at 30-degrees and start doing the dips. Don’t push yourself up until you feel a stretch in the chest.
6. Bench Press – Four sets (10, 8, 6, 4)
Here comes the traditional bench press exercise. You’ll be ending day 1 with hitting your chest and then have your protein shake or a high protein meal.
Here are the exercises you’ll be doing on day 2.
1. Seated Row – Four sets (10, 8, 6, 4)
Approach the low pulley machine and place your feet flat on the floor and not on the front platform. Start rowing and target your shoulders, back, and lats.
2. Lat Pull Down – Four sets (10, 8, 6, 4)
You’ll use a close and underhand grip for the lat pulldown with the torso inclined back at 30-degrees.
3. Barbell Pullover – Four sets (10, 8, 6, 4)
Lie flat on a bench, grab a heavier barbell and start doing the barbell pullovers. This should be in a controlled manner.
4. Cable Pushdown – Four sets (10, 8, 6, 4)
Let’s make the triceps scream. Once you have the small bar attached on a high pulley, stand approx. 2 feet away from the pulley and start the pushdowns.
5. Preacher Curl – Four sets (10, 8, 6, 4)
Yeah, a workout is incomplete with hitting the biceps. Preacher curl comes to the rescue. Don’t look in the mirror, instead focus on the contraction in biceps.
6. Dumbbell Hammer Curl – Four Sets (10, 8, 6, 4)
Finish the day 2 with the dumbbell hammer curl exercise for biceps. Stand straight and execute the motion in a controlled manner.
Here are the exercises you’ll be doing on day 3.
1. Barbell Squat – Four sets (10, 8, 6, 4)
Get under the squat rack and have a friend or gym buddy assist you in your first set. Once you are comfortable, go all on your own.
2. Barbell Deadlift – Four sets (10, 8, 6, 4)
Target the core, glutes and back with barbell deadlift. Have a back belt wrapped for support.
3. Leg Curl – Four sets (10, 8, 6, 4)
Start with a low weight and then gradually increase as the number of sets decrease.
4. Leg Extensions- Four sets (10, 8, 6, 4)
Once again, start with a low weight and increase all the way through your sets.
5. Calf Raise – Four sets (10, 8, 6, 4)
You can do the seated or standing calf raise. Just execute in a controlled manner.
6. Decline Sit-up – Two Sets (25 reps)
For the abs, get on a decline bench and start the sit ups with only 1-minute rest in between.
7. Twist Abs – Two sets (25 reps)
To end day 3, lying on the decline bench, perform the sit ups but twist as you reach the top position.
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