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- Here is a sample 3-day full body workout routine12:
- Day 1: Squat- 4 sets of 10 reps, Bench press- 4 sets of 8-10 reps, Leg extension or Lying leg curl- 3 sets of 10 reps + 1 drop set, Incline dumbbell bench press- 3 sets of 10 reps + 1 drop set, T-bar row- 3 sets of 8-10 reps, Barbell shoulder press-3 sets of 8-10 reps.
- Day 2: Rows – 3 sets of 8-10 reps, Leg curl machine – 3 sets of 8-10 reps, Squats – 3 sets of 8-10 reps, Bench press – 3 sets of 8-10 reps.
- Day 3: Chest, Triceps, and Calves, Back, Biceps, and Hamstrings, Shoulder, Quadriceps, and Glutes3.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.3 Day Full Body Workout Routine
- Squat- 4 sets of 10 reps
- Bench press- 4 sets of 8-10 reps
- Leg extension or Lying leg curl- 3 sets of 10 reps + 1 drop set
www.drworkout.fitness/3-day-full-body-workout-rou…The three-day split for beginners encourages muscle and strength gains while improving workout capacity (1). Below is a sample three-day full body workout routine for beginners: Full Body Workout 1 Squats – 3 sets of 8-10 reps Bench press – 3 sets of 8-10 reps Rows – 3 sets of 8-10 reps Leg curl machine – 3 sets of 8-10 repsbetterme.world/articles/3-day-full-body-workout/- Day 1: Chest, Triceps, and Calves
- Day 2: Back, Biceps, and Hamstrings
- Day 3: Shoulder, Quadriceps, and Glutes
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