The muscle training program at the gym builds strong muscles three days a week

If you want to build strong muscles, it is best to hit the gym. The muscle building at the gym is stronger and a little better than doing it at home with your bare hands. But some people do not know how to go to the gym to exercise muscle, so today we will introduce a gym three days a week muscle training plan, let’s go and have a look!

Fitness training plan plan
Now a more popular fitness training plan is not based on the chest, back, legs, hands, shoulders to carry out, but divided into three kinds of push, pull, leg such as a 3-day cycle fitness plan. What is “push and pull leg differentiation”, here the push refers to the chest, shoulders, triceps these muscle groups to use thrust, pull of course is the biceps and the back, the leg is very well understood is the lower limb training program. This is actually a very classic plan, the cycle is: push – pull – leg, then rest for 1-2 days, then push – pull – leg, so the cycle can be 3 a week or 6 a week.

The gym runs a program three days a week
Beginner push-pull program 3 times a week

Bench press 3 sets of 5 reps each

Stand position barbell push 3 sets of 5 times each

Incline dumbbell bench press 4 sets 8 times each

Puller chest clamp 3 sets 10 times each

3 sets of dumbbell side lift 10 times each

Narrow bench press 3 sets of 10 reps each

Press down 3 sets of 10 times each

Ragi
Lean over the barbell and row 3 sets of 5 times each

Pull ups 4 sets of 8 reps each

Sitting dumbbell row 4 sets of 8 reps each

Hammer the table down 3 sets of 10 reps each

Concentrate on 3 sets of 10 bends each

Alternate dumbbell bends 3 sets 10 times each

Dumbbell hammer bend 3 sets of 10 reps each

Leg day
Depth 3 sets 5 times each

4 sets of 8-10 leg lifts

4 sets of 10-12 leg curls

Stand pose raises 4 sets 12-15 reps each