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.
Day 1
Legs and Back
Sets: 4 Reps: 12,10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 6 (heavy)
Sets: 6 Reps: MAX to failure
Sets: 3 Reps: 8,6,4
Sets: 3 Reps: 10,10,8
Sets: 2 Reps: 10,8
Sets: 3 Reps: 12
Day 2 - rest day
CARDIO/ABS
No exercises
Day 3
Chest and Shoulders
Sets: 4 Reps: 10,8,8,6
Sets: 3 Reps: 10,10,8
Sets: 3 Reps: 10-12
Sets: 3 Reps: 8-10
Sets: 4 Reps: 10,8,6 reps (incr weight)
Sets: 3 Reps: 10,8,8
Sets: 3 Reps: 10
Sets: 3 Reps: 12
Day 4 - rest day
CARDIO/ABS
No exercises
Day 5
Arms, Biceps
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10
Sets: 3 Reps: 6 (slow n heavy)
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 12 slow
Sets: 3 Reps: 20,15,10 ultra slow
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises