Can you provide a sample full-body workout routine for each of the three days?
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To structure a full-body workout routine for three days a week, focus on incorporating a mix of compound and isolation exercises that target all major muscle groups. This approach ensures balanced muscle development and efficient use of your workout time.
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Day 1: Upper Body Focus
Barbell Bench Press: 3 sets of 8-10 reps
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Incline Dumbbell Press: 3 sets of 8-10 reps
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Cable Flys: 3 sets of 10 reps
Tricep Dips: 3 sets of 10 reps
Skull Crushers: 3 sets of 10 reps
Pull-Ups or Assisted Pull-Ups: 3 sets of 8-10 reps
Bent Over Rows: 3 sets of 10 reps
Barbell Curls: 3 sets of 10 reps
Hammer Curls: 3 sets of 10 reps
Day 2: Lower Body Focus
Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 10 reps
Romanian Deadlifts: 3 sets of 8-10 reps
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Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 12-15 reps
Glute Bridges: 3 sets of 12-15 reps
Leg Curls: 3 sets of 10 reps
Planks: Hold for 30-60 seconds, repeat for 3 sets
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Day 3: Full Body Circuit
Deadlifts: 3 sets of 6-8 reps
Push-Ups: 3 sets of as many as possible
Walking Lunges: 3 sets of 12-15 reps per leg
Dumbbell Shoulder Press: 3 sets of 8-10 reps
Bent Over Dumbbell Rows: 3 sets of 8-10 reps
Tricep Pushdowns: 3 sets of 10 reps
Bicep Curls: 3 sets of 10 reps
Core Exercises (e.g., Russian Twists): 3 sets of 15-20 reps per side
Tips for Effective Workouts
Warm-Up: Always start with a warm-up to prepare your muscles and joints for the workout. This can include light cardio and dynamic stretching.
