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3 DAY WORKOUT FOR BEGINNERS

Recommend Supplements For This Workout:

Whey Protein (pre/post workout)
Creatine (daily/post workout)
Simple Carbs (post workout only)
Multi-Vitamin (every morning)

Workout Summary:

Training Level:	Beginner
Main Goal:	Build Muscle
Days Per Week:	3
Workout Type:	Split
Designed By:	Damien Mase

Description of Workout:

New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.

With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.

The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	12,10,10,10
Incline Bench Press	2	10
Triceps
Exercise	Sets	Reps
Tricep Dip	3	Failure
Lying Tricep Extension	3	10
Workout Notes:
Have a 10min warmup before you begin your workout. Have your bench at a 30 degree angle for incline bench press. Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight. Light weights only for skullcrushers, focus on form.

Tuesday: Rest Day

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pull Up	4	10
Seated Row	3	12
One Arm Dumbbell Row	3	10
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8-10
Workout Notes:
Have a 10min warmup before you begin your workout. Focus on form. Use lat pull downs if you can not do pull ups. Can use EZ bar for barbell curls.

Thursday: Rest Day

Friday - Legs and Shoulders
Legs
Exercise	Sets	Reps
45 Degree Leg Press	4	12,10,10,10
Leg Extension	3	12
Leg Curl	3	12
Shoulders
Exercise	Sets	Reps
Military Press	4	8-10
Dumbbell Lateral Raise	3	10
Workout Notes:
Have a 10min warmup before you begin your workout. 45 deg leg press, start with 75% of your max and add weight on each set. Lateral raises - focus on form using light weights

Saturday and Sunday: Rest Days

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