{"id":26846,"date":"2021-09-10T19:12:29","date_gmt":"2021-09-10T19:12:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26846"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-days-workout-routine-for-mass","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/","title":{"rendered":"3 Days Workout Routine For Mass Increment And Toning"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#How_Is_This_3_Days_Full_Body_Workout_Set_Up\" >How Is This 3 Days Full Body Workout Set Up?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Day_1\" >Day 1<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Barbell_Standing_Press\" >Barbell Standing Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Bent-Over_Dumbbell_Triceps_Kickback_3\" >Bent-Over Dumbbell Triceps Kickback (3)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#One-Arm_Cable_Flye\" >One-Arm Cable Flye<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Bench_Press_5\" >Bench Press (5)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Cable_Crossover\" >Cable Crossover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Overhead_Triceps_Extension_5\" >Overhead Triceps Extension (5)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Day_2\" >Day 2<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Hammer_Curls_5\" >Hammer Curls (5)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Lat_Pull-Down_4\" >Lat Pull-Down (4)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Assisted_Pull-Up_5\" >Assisted Pull-Up (5)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Row\" >Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Seated_Row_Machine_Exercise_5\" >Seated Row Machine Exercise (5)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Day_3\" >Day 3<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Romanian_Deadlift_1\" >Romanian Deadlift (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Leg_Press\" >Leg Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Hip_Thrusts\" >Hip Thrusts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Barbell_Front_Squat_1\" >Barbell Front Squat (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Weighted_Glute_Bridge_4\" >Weighted Glute Bridge (4)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Bulgarian_Split_Squat_1\" >Bulgarian Split Squat (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#Weighted_Circle_Hydrant\" >Weighted Circle Hydrant<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>If you are looking for a way to refresh your workout with a muscle gain workout plan, then here is a routine to try out. It is one of the best full-body workout plans containing practices that help increase muscle mass and size. Remember that diet and exercise complement each other. That said, you will have to follow a practical meal plan for muscle gain if you want rapid results. Take a look at what this 3 days workout routine for mass entails.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Is_This_3_Days_Full_Body_Workout_Set_Up\"><\/span><b>How Is This 3 Days Full Body Workout Set Up?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The workout order is just as important as the <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">exercises<\/a> you choose to include in a workout plan. In this routine, we follow a simple protocol that involves combining muscle groups that are worked together on the same day <\/span>(<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\"><span style=\"font-weight: 400;\">5<\/span><\/a>)<span style=\"font-weight: 400;\">. Take a look at the muscles you will exercise in these three days:<\/span><\/p>\n<ul>\n<li><b>1: <\/b><span style=\"font-weight: 400;\">Chest, Shoulders, and Triceps<\/span><\/li>\n<li><b>2:<\/b><span style=\"font-weight: 400;\"> Biceps and Trapezius (Back) Muscles<\/span><\/li>\n<li><b>3:<\/b><span style=\"font-weight: 400;\"> Glutes, Quads, Hamstrings, and Calves<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this day, you will be performing all the <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">exercises<\/a> you need for pecs, bigger shoulders, and toned triceps. Take a look at the circuit:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Barbell_Standing_Press\"><\/span><b>Barbell Standing Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Chest, Shoulders, Triceps, And Trapezius<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a barbell and hold it at your shoulder height. Your palms should be facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet hip-width apart and slightly bend your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push up using your legs and press the barbell straight above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times on each hand.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-30724 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-1024x576.jpg\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Bent-Over_Dumbbell_Triceps_Kickback_3\"><\/span><b>Bent-Over Dumbbell Triceps Kickback (<\/b><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-often-should-you-work-out-2\"><b>3<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target:\u00a0Triceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in an upright position and bend hinge forward at the hips and also bend your knees forward. Keep your back straight and core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with the palms facing each other and rest your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the elbows until your forearms are parallel to the ground. Try to keep your elbows tight at your rib cage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick the weights back to straighten your arms entirely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend them and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this ten times and complete three sets.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/12-weeks-mass-building-workout\/\">12 Weeks Mass Building Workout Plan \u2013 Optimized For Muscle Growth<\/a><\/span><\/i><\/p>\n<h4><span class=\"ez-toc-section\" id=\"One-Arm_Cable_Flye\"><\/span><b>One-Arm Cable Flye<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Chest Muscles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a bench in the middle of a cable- crossover station and attach D-handles to both columns on the lowest level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handles and sit back on the bench. Stretch out your arms to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly bend your elbows and then contract your pecs as you pull one hand downward. In the typical cable flye, you would bring them together as if you are hugging someone or something. However, since this is the one-arm variation, you will only need to work one hand at a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause when the hand is at the low movement and squeeze your pecs for a count.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the start position and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete ten reps on each hand and perform two sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Bench_Press_5\"><\/span><b>Bench Press (<\/b><strong><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\">5<\/a><\/strong><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Shoulders And Chest Muscles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the bench press machine facing towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar using a closed grip, and when ready, start to slowly lower it until it lightly grazes your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and stretch your hands to press back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times and complete three sets.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Cable_Crossover\"><\/span><b>Cable Crossover<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><b>Chest, Shoulders, And Back Muscles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position and the middle of the cable crossover station. Make sure the D-handles are at least your shoulder height and that they are attached to both columns.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handles and slowly step forward to lift the weight off the stacks. This will have your arms extending or stretching out to your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract your pecs to pull your hands together out in front of you. As you do this, try to keep your torso upright, and elbows slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your hands clap or meet each other before squeezing your pecs for a count and repeating.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Do this eight times and complete three sets.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Overhead_Triceps_Extension_5\"><\/span><b>Overhead Triceps Extension (<\/b><strong><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\">5<\/a><\/strong><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Triceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get hold of a dumbbell in each hand and start lifting the weights overhead at the same time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your arms must be kept straight and feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper arms by your ears and the dumbbells pressed together, then bend your elbows to lower the weights behind your head slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second, and then straighten your arms to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat to complete fifteen reps and two sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-29713 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-2-1024x576.jpg\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Day two of this <a href=\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\">workout<\/a> will target your back and biceps. It has <a href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\">practical exercises<\/a> that will melt away back fat and tone your triceps. These <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\">exercises<\/a> are:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hammer_Curls_5\"><\/span><b>Hammer Curls (<\/b><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\"><span style=\"font-weight: 400;\"><strong>5<\/strong><\/span><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Biceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position and hold two dumbbells, one on each hand. Make sure the weights face your outer thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and bend your elbows to raise the dumbbells towards the ceiling. Raise them until your tips are close to touching your shoulders. All along, keep your back straight and feet pressed on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and slowly lower the weights to the initial position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times on each arm and remember to maintain slow and controlled movements<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lat_Pull-Down_4\"><\/span><b>Lat Pull-Down (<\/b><strong><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/multimedia\/back-pain\/sls-20076265?s=4\">4<\/a><\/strong><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Trapezius (Back Muscles) And Biceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the appropriate weight and adjust the seat and pad to the proper settings. Make sure you are using comfortable weights and fixing them correctly to minimize any injury risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar above your head and sit down, placing your legs under the leg pad. Using the leg pad is crucial as it helps you maintain the correct upward posture.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to pull the bar down towards your chest slowly. You should feel the effort in your upper back and your biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release to the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat twelve times and try to keep a smooth movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete two sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32553 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1024x576.jpg\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Assisted_Pull-Up_5\"><\/span><b>Assisted Pull-Up (<\/b><strong><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\">5<\/a><\/strong><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><b>Biceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by selecting comfortable weights and place them in the weight stack. Typically, more weight means more work to do. However, with the machine more weight means the exercise will be much easier. This is because the weight you select is deducted from your body weight when you do the pull-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After choosing and placing the weight on the machine, grasp the bars above you and perform regular pull-ups. In multiple assisted pull-up machines, you will kneel on a pad while performing the exercise. Make sure you keep your movement slow and controlled to prevent lifting off the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete three sets.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Row\"><\/span><b>Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><b>Biceps And Back Muscles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by choosing comfortable weights and place them in the rowing machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, place your feet against the footpads and grab the handle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to pull back slowly as you retract your shoulder blades and tense your biceps. Your back should also be straight and never arched.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Repeat and remember to keep the movement smooth, slow, and controlled.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times and complete three sets. Make sure you get one-minute breaks in between these sets.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Seated_Row_Machine_Exercise_5\"><\/span><strong>Seated Row Machine Exercise (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\">5<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><b>Biceps And Back Muscles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on the machine platform. Bend your knees and hold the cable attachment, which might be a bar or a triangle handle. The reason you are bending your knees is to help you grab the bar. Make sure your arms are outstretched enough to reach the handle without making your lower back curl over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start pulling the handle and the weight towards your lower abdomen. As you do this, try not to use the movement of the row by shifting your torso backwards. Instead, it should be kept facing forward and with your back straight to further target your upper and middle back. Similarly, keep your chest out and squeeze the shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the handle to its initial position, all the while maintaining a straight back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times and also complete three sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-30949 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4203-1024x576.png\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4203.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4203-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4203.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4203.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Band Row (<\/b><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=78846\"><b>2<\/b><\/a><b>)<\/b><\/p>\n<p><b>Target: Back And Biceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by attaching a band to something sturdy. This can be a pillar or pole.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp both ends with your hands with your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step back to put tension on the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your hips and knees and start to row the band towards your chest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a moment when it is close to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat twelve times and perform three sets.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>Barbell Bentover Row<\/b><\/p>\n<p><b>Target: Back<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by placing a barbell of <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\">comfortable weight<\/a> on a rack placed at your hip level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar with your hands shoulder-width apart, and start pulling the bar out of the rack. Note that you can deadlift the bar off the floor to start. That said, this is only recommended for experienced individuals. Avoid doing this, especially without any guidance to prevent injury risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step back, position your feet hip-width apart, and hold the bar at arm\u2019s length and your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in, keep your back straight, pelvis and spine aligned, and push your hips back. Bend until your torso is almost parallel to the floor. Draw your shoulder blades back and down and pull the bar up to your waistline.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second and return to the starting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat five times.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-30537 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569-1024x576.png\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The exercises included on this day target different leg <a href=\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\">muscles<\/a> and glutes. These include the<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">quads, hamstrings, glutes, and calves. The activities to perform are:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Romanian_Deadlift_1\"><\/span><b>Romanian Deadlift (<\/b><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-leg-exercises-men#1\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Gluteus Maximus, Erector Spinae, Hamstrings, And Adductors<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart but maintain a slight bend in your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the barbell firmly with your palms facing down and arms shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest and pull your shoulder blades down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the barbell without arching your back. Lower until you feel some tension in the back of the thighs or to your mid-shin or knee height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second or two.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your heels into the floor, push your hips forward, and pull back on the knees to return to the standing position. Slightly bend your knees throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform three sets.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Leg_Press\"><\/span><b>Leg Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Quads, Hamstrings, And Glutes<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back against the pad and place your feet shoulder-width apart on the weight platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and knees and start lowering the platform until they form a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the initial stance. Always make sure you leave a slight bend in the knee and hip joints at all times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete three sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hip_Thrusts\"><\/span><b>Hip Thrusts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Glutes, Quads, And Hamstrings<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and let your back press against something like the edge of a gym bench. Make sure the pad of the bench is directly under your shoulder blades. Similarly, keep your feet firmly pressed on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are using weights, go ahead and place a barbell across your waist.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and push through your heels to lift your hips toward the ceiling. Keep your chin tucked in as it prevents your back from excessive arching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top of the movement and clench your glutes before slowly lowering your bum back down. However, this time around, you will rest it a few inches above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete three sets.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Barbell_Front_Squat_1\"><\/span><b>Barbell Front Squat (<\/b><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-leg-exercises-men#1\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Glutes, Quads, Hips, And Hamstrings<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Grab the bar on the rack with a clean grip. Make sure the bar is at your chest height. Similarly, make sure you grip the bar by placing your hands under the bar and slightly wider than your shoulder-width distance.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Push with the heels of your hands, and with your elbows up until your upper arms are about parallel to the floor. Tighten your core and step back from the rack and slowly pull your shoulder blades down and back.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Push your hips to the rear, bend your knees, and push your knees out to lower into a squat. Make sure your thighs are parallel to the ground and tighten your core throughout the movement. Similarly, keep your back straight and remember to breathe in as you enter the squat.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Breathe out and push upward using your legs. Squeeze your glutes at the top of the movement.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Repeat ten times.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\">Do A 6-Week Female Bodybuilder Workout: How To Consistently Burn Fat And Build Muscle<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-30751 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4-1024x576.jpg\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Weighted_Glute_Bridge_4\"><\/span><strong>Weighted Glute Bridge (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/multimedia\/back-pain\/sls-20076265?s=4\">4<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Glutes, Hamstrings, And Core<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bend your knees. Make sure your feet are flat on the floor and hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell of comfortable weight in each hand, and rest the loads right under your hip bones. This marks the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes, tighten your abdominal muscles, and push through your heels to lift your hips off the floor. Lift them until your body forms a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top of the movement for a second, and then slowly lower your hips to return to the starting position. You have just completed one rep. Repeat eight to twelve times and perform three sets.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat_1\"><\/span><b>Bulgarian Split Squat (<\/b><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-leg-exercises-men#1\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Glutes<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your back to a bench or any elevated surface. Your left foot should be placed a few feet in front of the bench. Position the top of your right foot on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and let them hang by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and bend your knees to lower into a split squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your left knee should form a 90-degree angle such that your thigh is parallel to the ground. Your right knee, on the other hand, should be hovering above the floor. You can double-check to see if you are in the proper form by looking at your left foot placement. It should be stepped out far enough such that you do this without letting your left knee pass your left toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your left heel to return to the starting position. You have completed one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform all ten reps on this side before switching. Complete two sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-30407 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3939-1024x576.png\" alt=\"3 days workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3939.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3939-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3939.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3939.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Weighted_Circle_Hydrant\"><\/span><b>Weighted Circle Hydrant<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Target: Glutes<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your fours. Place a dumbbell of comfortable weight behind your left knee and squeeze your leg around it to hold it in place. Keep your back straight and arms shoulder-width apart and directly underneath your shoulders. This should be the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abdominal muscles and start lifting your left leg out to the left side while keeping your knee bent. Start circling your leg back until it is behind your body and the bottom of your foot is facing toward the ceiling. Make sure you are keeping your back straight and squeezing your butt throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your leg back to the starting position to complete one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete all your reps on the left side, and then switch legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform eight to ten reps on each side and complete three sets.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to increasing muscle mass, you need to work on various muscle groups together. For example, you need to work out the chest and the triceps, back and biceps, and glutes with the leg muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 3-days workout routine for mass has stuck to this concept and crafted an effective mass development workout plan for men and women. Perform this kickass workout three days a week. It will have you building muscle mass and toning various muscles in no time. Please note that this is not the ticket for everyone to take on this challenge. Make sure you talk to your doctor first before giving this routine a try.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Days_Workout_Routine_For_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-leg-exercises-men#1\"><span style=\"font-weight: 400;\">Best Leg Exercises for Men<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=78846\"><span style=\"font-weight: 400;\">Exercise Tubing and Bands<\/span><\/a><span style=\"font-weight: 400;\"> (2007, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-often-should-you-work-out-2\"><span style=\"font-weight: 400;\">How often to work out for weight loss and muscle gain<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/multimedia\/back-pain\/sls-20076265?s=4\"><span style=\"font-weight: 400;\">Slide show: Back exercises in 15 minutes a<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/multimedia\/back-pain\/sls-20076265?s=4\"> day<\/a> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together\">Which muscle groups can people work out together?<\/a> (2021, medcalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you are looking for a way to refresh your workout with a muscle gain workout plan, then here is a routine to try out. It is one of the best full-body workout plans containing practices that help increase muscle mass and size. Remember that diet and exercise complement each other. That said, you will [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":31493,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[157,158,159],"coauthors":[114],"class_list":["post-26846","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-monday-workouts","tag-tuesday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Days Workout Routine For Mass Increment And Toning - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a workout plan for muscle mass increment? 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Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"3 Days Workout Routine For Mass Increment And Toning\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\"},\"wordCount\":2767,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4312.png\",\"keywords\":[\"Monday Workouts\",\"Tuesday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"If you are looking for a way to refresh your workout with a muscle gain workout plan, then here is a routine to try out. It is one of the best full-body workout plans containing practices that help increase muscle mass and size. Remember that diet and exercise complement each other. That said, you will have to follow a practical meal plan for muscle gain if you want rapid results. Take a look at what this 3 days workout routine for mass entails.\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Is This 3 Days Full Body Workout Set Up?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The workout order is just as important as the <a href=\\\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\\\">exercises<\/a> you choose to include in a workout plan. In this routine, we follow a simple protocol that involves combining muscle groups that are worked together on the same day <\/span>(<a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a>)<span style=\\\"font-weight: 400;\\\">. Take a look at the muscles you will exercise in these three days:<\/span>\\r\\n<ul>\\r\\n \\t<li><b>1: <\/b><span style=\\\"font-weight: 400;\\\">Chest, Shoulders, and Triceps<\/span><\/li>\\r\\n \\t<li><b>2:<\/b><span style=\\\"font-weight: 400;\\\"> Biceps and Trapezius (Back) Muscles<\/span><\/li>\\r\\n \\t<li><b>3:<\/b><span style=\\\"font-weight: 400;\\\"> Glutes, Quads, Hamstrings, and Calves<\/span><\/li>\\r\\n<\/ul>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Day 1<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">On this day, you will be performing all the <a href=\\\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\\\">exercises<\/a> you need for pecs, bigger shoulders, and toned triceps. Take a look at the circuit:<\/span>\\r\\n<h4><b>Barbell Standing Press<\/b><\/h4>\\r\\n<b>Target: Chest, Shoulders, Triceps, And Trapezius<\/b>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Grab a barbell and hold it at your shoulder height. Your palms should be ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\",\"name\":\"3 Days Workout Routine For Mass Increment And Toning - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4312.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a workout plan for muscle mass increment? 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Then, check out our 3-days workout routine for mass and give it a try!","og_url":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1344,"height":756,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4312.png","type":"image\/png"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"3 Days Workout Routine For Mass Increment And Toning","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/"},"wordCount":2767,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4312.png","keywords":["Monday Workouts","Tuesday Workouts","Wednesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"If you are looking for a way to refresh your workout with a muscle gain workout plan, then here is a routine to try out. It is one of the best full-body workout plans containing practices that help increase muscle mass and size. Remember that diet and exercise complement each other. That said, you will have to follow a practical meal plan for muscle gain if you want rapid results. Take a look at what this 3 days workout routine for mass entails.\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How Is This 3 Days Full Body Workout Set Up?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The workout order is just as important as the <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">exercises<\/a> you choose to include in a workout plan. In this routine, we follow a simple protocol that involves combining muscle groups that are worked together on the same day <\/span>(<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#example-workout\"><span style=\"font-weight: 400;\">5<\/span><\/a>)<span style=\"font-weight: 400;\">. Take a look at the muscles you will exercise in these three days:<\/span>\r\n<ul>\r\n \t<li><b>1: <\/b><span style=\"font-weight: 400;\">Chest, Shoulders, and Triceps<\/span><\/li>\r\n \t<li><b>2:<\/b><span style=\"font-weight: 400;\"> Biceps and Trapezius (Back) Muscles<\/span><\/li>\r\n \t<li><b>3:<\/b><span style=\"font-weight: 400;\"> Glutes, Quads, Hamstrings, and Calves<\/span><\/li>\r\n<\/ul>\r\n<h3 style=\"text-align: center;\"><b>Day 1<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">On this day, you will be performing all the <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">exercises<\/a> you need for pecs, bigger shoulders, and toned triceps. Take a look at the circuit:<\/span>\r\n<h4><b>Barbell Standing Press<\/b><\/h4>\r\n<b>Target: Chest, Shoulders, Triceps, And Trapezius<\/b>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a barbell and hold it at your shoulder height. Your palms should be ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/","url":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/","name":"3 Days Workout Routine For Mass Increment And Toning - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4312.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a workout plan for muscle mass increment? 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