This is a balanced, 3-day a week full body workout routine. Each session is about 45 minutes. It's a beginner to intermediate level workout that assumes you know the basics of dumbbell and barbell strength training.
The table below shows the breakdown of the workout between the days. It gives the exercises, the sets and reps. Push and pull are indicated, as well as upper or lower, to show how the routine is fairly well balanced.
On the far right is shown which areas of the body are worked, with totals for the week at the bottom. While the totals for shoulders, biceps and triceps seem much larger, they are being worked as secondary muscle groups in most cases. At some point I'd like to figure out a more "weighted" way to represent how the muscles are worked to give a more true coverage picture. But suffice it to say that the overall 3 day workout is well balanced between push, pull, upper and lower, with every major muscle group getting coverage.
I won't go into detail on how much time to rest between sets, you know the drill and what works best for your body. And of course if Monday, Wednesday and Friday aren't the best days for you, feel free to change it up. But give yourself a day between workouts for recovery. The exercises marked "A" or "B" can be supersetted together if desired.
Good luck and let me know how this works for you. Also let me know if you have any suggestions for improvement.
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