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3-Day Full Body Workout Plan PDF

The document outlines a 3-day full body workout routine focusing on strength, volume, and higher reps. Each day includes specific exercises targeting different muscle groups, along with recommended sets and repetitions. Additionally, cardio days are scheduled for walking or jogging, along with stretching exercises for posture improvement.

Uploaded by

Shahbaz Akhtar
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33 views1 page

3-Day Full Body Workout Plan PDF

The document outlines a 3-day full body workout routine focusing on strength, volume, and higher reps. Each day includes specific exercises targeting different muscle groups, along with recommended sets and repetitions. Additionally, cardio days are scheduled for walking or jogging, along with stretching exercises for posture improvement.

Uploaded by

Shahbaz Akhtar
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

3-Day Full Body Workout Routine (Push-Pull-Legs-Triceps-Biceps-Abs)

Day 1 - Strength Focus


1. Parallel Bar Dips - 4×8-12 (Chest + Triceps)
2. Dumbbell Bent Over Row - 4×10 (Back)
3. Goblet Squats - 3×12 (Legs)
4. Overhead Dumbbell Triceps Extension - 3×12
5. Alternating Dumbbell Curl - 3×12
6. Plank Hold - 3×30 sec

Day 2 - Volume & Form Focus


1. Incline Dumbbell Press - 4×10
2. Lat Pulldown / Assisted Pull-Up - 3×10
3. Dumbbell Romanian Deadlift - 3×12
4. Triceps Pressdown (Rope or Bar) - 3×15
5. Hammer Curls - 3×12
6. Leg Raises + Crunch Superset - 3 rounds

Day 3 - Shape & Burn (Higher Reps)


1. Butterfly (Pec Deck Machine) - 3×15
2. Seated Row (Cable or Dumbbell) - 3×15
3. Walking Lunges (BW/Light DB) - 3×12/leg
4. Bench Dips or Skull Crushers (Dumbbell) - 3×15
5. Concentration Curl (Dumbbell) - 3×12 each arm
6. Mountain Climbers + Russian Twists Superset - 3 rounds

Cardio Days (Tue, Thu, Sat)


* 45-60 min walk/jog
* Stretching + chin tucks/neck rolls (for posture & double chin)

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