The Three Day a Week Muscle Building Program
According to experts, the best way to burn fat and tone your body is to build plenty of lean muscle mass, but just how do you go about building this lean muscle and how long does it take? Do you have to spend 6 days or more in the gym to keep your body looking its best? The answer is NO. With this three day a week muscle building program you’ll be able to build lean muscle throughout your body, burn fat and boost your metabolism for tons of productive energy.
The 3 Day Muscle Building Program
Have you ever wondered how extremely busy people can look so great all the time? Are you frustrated by time restraints that put a limit on how much time you can spend in the gym? If so, you may be interested in the 3 Day Muscle Building Program.
The 3 day muscle building program allows you to work all of the major muscle groups in your body in the shortest amount of time. On day one, you’ll work the chest and the back muscles. Day two will focus on the legs. And day three you will work the arms and the shoulders. Each workout will total only about 30-45 minutes, for a total workout regimen of less than two hours a week! This workout is perfect for those of you who have a difficult time making it to the gym due to work and family responsibilities.
Day One: The Chest and Back
Exercises that primarily work the muscles in the chest and back are great for building lean muscle mass throughout your body, as they often involve the leg and arm muscles as well. Below are a few exercises you could incorporate into your chest and back workout:
- Bench Press. Great for working the larger muscles in the chest and arms.
- Dumbbell Press. Also great for chest muscle development.
- Dumbbell Flys. Works muscles in the chest that may be missed by the bench press.
- Dead Lift. Great for back and leg strength.
- Bent-over Rows. Works the muscles in the upper back.
- Lat Pulls. Works the lat muscles and shoulders.
Day Two: The Legs
A proper leg workout will really help to build lean muscle mass and can boost your metabolism to help your body burn excess fat. Strength training exercises for the legs include:
- Squats. Squats primarily work the quadriceps muscles and the muscles in your butt and are essential for overall leg strength.
- Leg Presses. A great way to work the entire leg area.
- Leg Raises. For the quadriceps.
- Leg Curls. For the hamstring muscles.
- Calf Raises. For explosive calf development.
Day Three: The Arms and Shoulders
The final part of the muscle building program includes exercises for the arms and shoulders, and there are several exercises to choose from. They include:
- Military Press. Works primarily the shoulder muscle, but also great for total arm development.
- Reverse Triceps Extension. For the largest muscle group in the arm, the triceps.
- Barbell and Dumbbell Curls. A great workout for the biceps.
- Reverse Curls. For the forearms and wrists.
With a program like the one above, in just three days a week, with workouts as short as 30 minutes each, you can build plenty of lean muscle throughout your body and burn unsightly fat in no time at all.