3 Day Muscle Building Program Exercises:
Day 1: Program Exercises for the Back and Shoulders
- For the back exercise, make 4 sets bent over barbell rows, alternating wide grip and narrow grip; that is, if you do narrow grips today, on your next back exercise, do wide grip. You can also do sets pull downs, 3 sets bent over dumbbell rows or seated machine rows as well as 3 sets of hyperextensions.
- For the shoulders exercise, make 4 sets barbell which you may do either standing or sitting position and dumbbell overhead presses. You also need to do 3 sets side raises, 3 sets bent rear side raises, 3 sets forward raises and abs.
Day 2: You need to rest the muscles to allow them to build. Muscle building happens when the muscles worked on are resting.
Day 3: Program Exercises for the Legs
- For your leg exercises, you may make 4 sets of barbell squats, 3 set leg presses, 4 sets leg extensions, 3 stiff legged dead lifts, 3 sets calf raises both in standing and seated positions and abs. These exercises must not be done with other muscle exercises for they are quite exhausting for the legs. It is expected for the abdominal muscles to be tired after a leg exercise.
Finally, you need to rest the leg muscles to allow them to build.