Description of Workout:

This 3 day workout hits all major muscle groups over a 3 day period. The first day hits legs/back, second day hits chest/shoulders and the thrid day is dedicated to arms. Ideally you should use this workout on Mon-Wed-Fri.

This workout is excellent for hardgainers. If you combine this workout with a high calorie diet you should be able to increase you weight and lean muscle mass. You should only do this workout for about 8 weeks, then switch to keep your muscles growing.

Monday - Legs and Back
Legs
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Horizontal Leg Press 3 10, 8, 6
Deadlifts 3 6 (heavy)
Standing Calf Raise 6 MAX to failure
Back
Exercise Sets Reps
Wide Grip Pull Up 3 8, 6, 4
Seated Row 3 10, 10, 8
One Arm Dumbbell Row 2 10, 8
Hyperextension 3 12
Workout Notes:
None.
TUESDAY - REST DAY/CARDIO/ABS

Wednesday - Chest and Shoulders
Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6 (incr weight)
Incline Dumbbell Bench Press 3 10, 10, 8
Cable Crossovers 3 10-12
Incline Dumbbell Flys 3 8-10
Shoulders
Exercise Sets Reps
Military Press 4 10, 8, 6 reps (incr weight)
Dumbbell Lateral Raise 3 10, 8, 8
Dumbbell Reverse Fly 3 10
Dumbbell Shrugs 3 12
Workout Notes:
None.
THURSDAY - REST DAY/CARDIO/ABS

Friday - Arms
Triceps
Exercise Sets Reps
Tricep Dip 3 10, 8, 6
Lying Tricep Extension 3 10
Close Grip Bench Press 3 6 (slow n heavy)
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Preacher Curl 3 12 slow
Incline Dumbbell Curl 3 20, 15, 10 ultra slow
Workout Notes:
I run 3 miles or more every single day