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Ultimate 3 day full body workout?

someguy1984

Member
Anyone have a great 3 day full body workout routine? I'll share mine and give me some of your opinions on what may be better, or wrong with my routine.

Currently, I'm trying to gain about 10-13lbs and eating over maintenance. I perform a timed 1.5 mile run on Tuesday and Thursday for Air Force PT requirements and can usually knock that out in 10mins. After that, i just do abs for a little bit.

This is what i got so far.

Push:
Bench press
Dips
Incline dumbbell press
Overhead Press
Triceps Extension

Pull:
Pull ups
Rows
Pull downs
Dumbbell Row
Curls

Legs:
Squats
Leg machine
Lunges
Hyper extensions
Calve Raises
 
You're not doing all of those exercises each day are you? Picking 1, maybe 2 from each body part maximum right?
 
ozarkaBRAND said:
I think he may have meant M,W,F, or something similar to that.

I know I for one am a big fan of full body workouts, esp with alternating rep ranges, 4,6,8, in that order!
Click to expand...

are you talking h.i.t or just working you whole body in one session?
 
mooch2321 said:
are you talking h.i.t or just working you whole body in one session?
Click to expand...
I'm talking whole-body sessions.

Usually, mine consist of the following:

Squat variation
Glute-ham strengthener
Compound push (chest and stabilizing/supporting muscle groups)
Compound pull (lats and stabilizing/supporting muscle groups)
Abs (usually using cables, twists, etc...)
 
I've had good gains doing 3 day full upper body (tue, thu, sat) and Monday for lower.

Mon: Legs

Squat: 4x10,8,8,8
Leg extentions 4x10,8,8,8
Leg curls 4x10,8,8,8
Calf raises 4x10,8,8,8
Abs:

Tue: Full body
Incline Dumbbell Bench Press 4x10
Lying Tricep Extension 4x10
Dumbbell Curl 4x10
Shrugs 4x15
Wide Grip Pull Down 4x10

Thu: Full body

Barbell Bench Press 4x10
Bar Cable Extension 4x10
Standing Hammer Curl 4x10
Side raises 4x10
Close Grip Pull Down 4x10

Sat: Full body

Cable Crossovers 4x10
One Arm Dumbbell Extension 4x10
Preacher Curl 4x10
Dumbbell Reverse Fly 4x10
Floor Row 4x10
 
Day 1 - calves/chest/forearms
Day 2 - off
Day 3 - shoulders/back/bis/tris
Day 4 - off
Day 5 - legs/calves
Day 6 - off
Day 7 - off
Repeat
 
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