3 Day Muscle and Fitness Workout for Men and Women

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Our bodies were meant to move, therefore exercising on a regular basis is essential if you want to maintain good health and physical fitness. If we don’t use our bodies, the muscles become weak, the joints stiffen and the heart and lungs lose their capacity. Working out is the best way to prevent heart disease, diabetes, high blood pressure and cancer. Furthermore, it improves stamina and enhances flexibility. People who exercise regularly burn calories, lose weight and have better life quality. However before starting to work out you should do some research on this subject as women fitness is different than men fitness. Furthermore when you include exercise routines in your life style you also need to adapt your diet. If you are interested in a working out program check out the following lines.

The three day muscle and fitness workout split is a variation for the well known Power, Muscle, Burn muscle building system used by thousands of people. It aims to build muscle and only requires dumbbells, an EZ bar, bodyweight and a barbell. This workout requires 3 days per week and has an intermediate difficulty level.

The first day focuses on chest and back workouts. Warm up for 10 minutes than start with chest muscle and fitness exercises. Do 4 sets of 5 repetition on the bench press. Continue with 2-3 sets of 6-12 reps on the incline dumbbell bench press and another 2-3 on the hammer strength bench press. Two sets of 40 reps on the pec deck will work both your chest and shoulders muscles.

Start the back routine with 2 deadlift sets of 5 reps, 2-3 dumbbell row sets of 6-12 repetitions and the same for lat pull downs. Continue with 1-2 sets of 40 seated cable row repetitions. For the traps, do 2-3 sets of 6-12 reps on the power barbell shrug and 1-2 sets of 40 reps on the dumbbell shrug.

On the second day, focus on your legs and abs. For the quads perform 4 squat sets of 3-5 reps, 2-3 leg press and front squat sets of 6 to 12 repetitions and 2 leg press sets of 40. For the hamstrings, do 2 stiff leg deadlift sets of 5 reps, 2-3 dumbbell stiff leg deadlift sets of 6-12 reps and 40 leg curls. Muscle & fitness exercises for your calves include 2-3 seated calf raise sets and 40 leg press calf raises.

Before the shoulders and arms workout, take one day off. Start day 4 with a 10 minute warm up and continue with 4 sets of 3-5 reps on the seated overhead press, 2-3 sets of 6-12 on the seated arnold press and 2-3 upright row sets. Finish the shoulders muscle & fitness routine with 40 dumbbell lateral raises.

For the arms workout, start with 2 sets of 3-5 reps on the close grip bench press and the same on the pinwheel curl. Continue with 2-3 standing barbell curl sets of 2-12 reps and finish with 1-2 cable tricep extension and cable preacher curls sets of 40 reps each. For the next three days you can either rest or do some outdoor cardio exercises. You will probably find this program a lot more difficult than women fitness but we guarantee that the results will be worth the effort.

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