3 Day Hardcore Program

3 Day Hardcore Program.............

This 3-day course meets all the major muscle groups over a period of 3 days. The first day of true legs / back, meets on the second day chest / shoulders and arms on the third day is dedicated. Ideally, this training on Mon-Wed-Fri.

This training is excellent for Hard Gainers. When you combine this workout with a high calorie diet, you should increase weight and muscle mass. You should only do this training for about 8 weeks, then switch to keep your muscles grow.
Monday - legs and back
Legs
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Horizontal Leg Press 3 10, 8, 6
3 6 Deadlift (heavy)
Standing calf raises 6 MAX to failure
Back
Exercise Sets Reps
Wide Grip Pull Up 3 8, 6, 4
Row 3 10, 10, 8
One-arm dumbbell row 2 10, 8
Hyperextension 3 12
Workout Notes:
None.

TUESDAY - REST DAY / Cardio / ABS
Wednesday - Chest and shoulders
Breast
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6 (incr weight)
Incline Dumbbell Bench Press 3 10, 10, 8
Cable bridges 10 to 12 March
Incline Dumbbell Flys March 8 to 10
Shoulders
Exercise Sets Reps
Military Press 4 10, 8, 6 reps (weight incr)
Dumbbell lateral raises 3 10, 8, 8
Dumbbell Reverse Fly 3 10
Dumbbell Shrugs 3 12
Workout Notes:
None.

THURSDAY - REST DAY / Cardio / ABS
Friday - Arms
Triceps
Exercise Sets Reps
Triceps Dip 3 10, 8, 6
Lying Triceps Extension 3 10
Close Grip Bench Press 3 6 (n slow heavy)
Biceps
Exercise Sets Reps
Standing barbell curls 3 8, 8, 6
Preacher Curl 3 12 slowly
Incline Dumbbell Curl 3 20, 15, 10 ultra-slow
Workout Notes:
None.

WEEKEND - REST