For reasons of convenience and scheduling, many people are particularly fond of 3 day split routines. People are incredibly busy and consumed these days and the more efficient our workouts are, the less time we need to spend training. Subsequently, we stick with weight lifting workouts and other fitness routines that are convenient and don’t require us to make it to the gym several times per week.

If you’re looking for a great muscle mass building workout that only requires 3 days in the gym per week, here is a great one for you.

FAST TRACK MASS GAINER

Days per week: 3

Suggested training schedule: Monday, Wednesday, Friday
Workout objective: Lean muscle mass gains, efficient training
Reps per set are listed with exercise

Day 1

Dumbbell Bench Press: 10 – 8 – 6 – 4
Incline Dumbbell Press: 10 – 8 – 6 – 4
Upright Barbell Row: 10 – 8 – 6 – 4
Dumbbell Shoulder Press: 10 – 8 – 6 – 4
Dips: 10 – 8 – 6 – 4

Day 2

Seated Row: 10 – 8 – 6 – 4
Lat Pull Down: 10 – 8 – 6 – 4
Barbell Pullover: 10 – 8 – 6 – 4
Cable Pushdown: 10 – 8 – 6 – 4
Preacher Curl: 10 – 8 – 6 – 4
Dumbbell Hammer Curl: 10 – 8 – 6 – 4

Day 3

Barbell Squat: 10 – 8 – 6 – 4
Barbell Lunge: 10 – 8 – 6 – 4
Barbell Deadlift: 10 – 8 – 6 – 4
Leg Curl: 10 – 8 – 6 – 4
Leg Extension: 10 – 8 – 6 – 4
Calf Raise: 12 – 10 – 8
Incline Situp: 25 – 25
V-Up: 25 – 25

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