3 Day Full Body Training Routine!
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- Опубліковано 13 кві 2023
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3 Day Full Body Training Routine! - Old School Mass Gain
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Love it! Currently doing MWF and weekends off with my wife. 3x6 for bench, row and squat, then 2 sets for calves, biceps, triceps and delts. Takes me an hour
A very good 5 hours workout 😢
Most people try to do too much when doing fullbody. Recovery is super important and so is prioritizing the right movements and the right rime.
I highly recommend doing one of the following programs.
Grey skull Lp
John grimek fullbody program.
Jim wendler 531, building the monolith or the beach body challenge
@@steffenpetersen2103 Peter’s 3 day routine is pretty good too
Yeah, that is no way a good full body workout. I try to do 3x a week and each workout session takes about 1hr or so. Just better to choose multi joint movement patterns to incorporate a lot of muscle groups and not a billion exercises and isolation ones. Much better that way
@@NikoFinn I was being sarcastic.
@@hornedgod2873 i am sure it is 😊
Full body workouts have ALWAYS WORKED THE VERY BEST!!
I am 50yrs old and the strongest and biggest I've ever been. Full body work out for me three days a week with one arm day on a weekend. Works for me.
I do pretty much this. I do full body 3 times a week with everyday having a different priority. I do slightly lower volume (10+/- sets per week) but make sure my sets are high intensity / quality sets. Works very well for me and I love this style of training.
Bro just did my entire weekly volume in one workout
I love this routine. I’ve been doing your program for a couple of months and love the results and it takes 1 to 1 and a half hours 🙏🏽🙏🏽
I'm assuming you have a lot of workouts for these 3 day splits? How is it going for you as I might try it myself.
do you do each excerise for 1 set?
@@skullz1484 I do Pushup, Rows, Squats, Dead Lifts, Leg Raises 3*10 3 days a week. Been doing it for two months only.. Now I am looking to include one day different set of exercises for same muscle groups.. like Bench press, assisted pullups, Bulgarian split squats, pull downs and some ab exercise like plank in between.. I want to later change it to three different groups of exercises for three days. But as far as I know two groups is the best. Like Workout A on Mon and Sat. Workout B on Wed. Next Week Workout B on Mon and Sat and so on.
Hi dude. How many reps and sets do you do?
I’m not sure if you do this exact workout or not so correct me if I’m wrong. That being said there’s 54 separate sets in this plan, if you take one minute rest between each set then that is an hour of just rest
I'm 47 snd feel great! I was doing two muscle groups per day...then i hurt both shoulders...my wirkouts were sooo long...up to 2and a half hours. I rehabbed, healed and went back to training. I changed to compund full body workouts and switching up some of the workouts. I feel fresh and less fatigued. I do so Monday, Wednesday, and Friday. Then relax on Saturday and Sunday.
This is what I've actually been waiting for.
This is what i ended up doing on my own, after years of 5x5 full body workouts MWF I changed it to a PPL 4 day split, but work and life had me dial it back after a while to 3 day splits where I do full body routines but with different emphasis days; chest, back and legs.
This ⬆️
Full body, every other day. You're getting closer. 💪😎
for some reason, I really enjoy extremely long workouts(2-3 hours) so this is perfect for me
Good point on spreading out workout sheet to 4-5 day shorter (45m - 1hr) sessions then 2hr a day 3 day session and getting full benefits of hitting full body.
Incredible content as always Peter, thanks 👏🏻👏🏻
Thank you 💪🏻💪🏻
I do a lot of these things already on my own and I agree with your suggestions, like spreading your workout over more days. Also the dumbells and barbells, I workout at home and use those..
just what i was looking for!!
I've been experiencing crazy gains on full split training routines, I highly recommend it.
I’ve been doing the Arnold split, day one chest and back , day two legs, day three arms and shoulders, a day of rest then repeat, each workout session takes me an hour and half to complete with normal rest period ( not sitting on equipment and looking at my phone)this has been working well for me and I’ve noticed pretty good gains, great channel thanks for posting 👍😁💪🏻
@Old Skool Bodybuilding Routines great for who? Not nattys
@@piotrproszewski3977 great for nattys, its got a 3 day rest, which is plenty even if your an advanced lifter
@@MK-zf6or how is 3 days rest plenty ? The entire immune system and the entire central nervous system, joints, ligaments ect ...are actually saying " let's go through this muscle ripping torture again " ?????
@@earlcoles5215 You need rest , you aren't wolverine where you heal immediately
Guys over at Mind Pump generally recommend this split a lot. More frequency per muscle group, easier to get back into training if you miss a day, and better selection of exercises than split training. Definitely compelling.
There are many advantages for sure.
Yet, higher frequency is most likely to be more effective for non begginers, to build muscle.
Have to admit when someone first approached me with a full body workout, I kind of laughed at it in the idea of it. I’ve been working out since I was 16, I’m now 63 I’ve always been pretty big and always been pretty strong. After doing an eight week five day a week full body routine While mixing in band kettle bells and other things I like to do such as MMA style training. I am bigger than I’ve been in 15 years I’m stronger than I’ve been in 15 years. And I’ll tell anybody give the full body routine a try it’s absolutely a great routine and I’m gonna do another eight week cycle of it after I take a week off. Thanks for the video.
Great workout! 🏋️♀️
I like the 3 days split where you focus on one body part each of the 3 days. And for me, personally, rest is essential for recovery.
Insane amounts of volume, this will bury most natural lifters if they don't apply appropriate RIR and a decent caloric surplus along with great recovery in general.
The margin of error will be really small on this program especially if you get stronger and you better know how to autoregulate/deload if needed.
I would do the following adjustments for most people:
Slash one of the chest presses and alternate them on A/B days.
Keep the back excersises but do 2 sets each on them for a total of 6.
Remove 1 curl variation and 1 tricep excersise, 2 is enough per session. I would slash dips and concentration curls.
Squats are enough for quad work, I'd only do leg curls after and do leg extensions on the B workout with an RDL.
Personal preference but I'd remove shrugs as well and possibly add rear delt work instead for aesthetics, but that's up to the individual.
Could you slowly build up the volume
I work a heavy lifting, 8 mile walking 10 hr work day 5-6 days a week. I used to workout 6 days a week, too. First, I took out all high intensity cardio. when i cut down to full body three times a week, 2 exercises per body part, (rare occasions i do one exercise, three sets and go to to failure depending on time) four sets with incremental reps from 8- 12 has finally got me to consistently gain size and muscle. for the last year, back and forth I do a 5x5 for 3 months three times a week-then my described full body three times a week for the following three months. ive put on 30 lbs, 5' 9" 155lbs to 185lbs. body fat went up from 8% to 14% but feel and look 100 times better. ive been training for the last 5 years and was stuck until i changed to this. I eat 3200 calories a day. I look forward to doing my first cut ever in my next block.
this is what i actually do as a 20 yr old beginner lifter (with bacvkground in working construction)
Chest
- Bench
- Pec Dec machine
Arms
- Barbell curl superset with Tricep Extension
- Preacher curl superset with Tricep extension
Back
- Pull ups - 100 in as many sets as I can (I started off with 3 pull ups in a set and now im on 7 within 2 months of training)
Legs
- Squats or Leg press - i alternate, every workout and do about 6-9 sets depending on which intensity im going for and which exercise im doing, legs i avoid going super heavy and my sets are around 10-20 reps rather than 4-8 in all my other exercises
i have a 2 minute rest break in between each set and what i do is -- i keep a pair of dumbells with me during the whole workout and ill do farmer walks (or holds if i dont have space around me), it works the forearms and traps and back thickness which is one of my main goals in my "dream" physique.
after the arms section, fatigue kicks in, but it doesnt prevent me from not doing well in the rest of my workout, if you drink a lot of water throughout the workout and sometimes take more than 2 minutes rest, it works wonders.
I've consistently broke PRs for about a month and onlt have had 1 or 2 workouts where my performance on an exercise decreased by 15 pounds, just for me to bounce back and hit even higher numbers in my next workout.
cheers bud
And that's why you don't buy programs from juicers...
I did high intensity FB,got 0 gains lol
@ Peter K .. I need a old school pushing up routine to hit the lower pectoral muscles , please ! Also .. Can you also do a video on the proper pushUp form .. to get more chest activation , please 🙏 !!
I'm exhausted just looking at that split.
Lots of work for sure
I've bought both of yours 3 day and 5 day programs, and I can say without shadow of a doubt they are great. I like to switch between them from time to time so my body can rest a little from the 5 day program ( I tend to train very hard). So, thanks Pete!!!
Hey ,can I borrow it from you?
Honestly From a 3rd world country, I can't afford the programs....😢
Is it possible for you to share it with me by email?
Love fullbody 2-3x week. But I do 1-2 exercises per muscle group. And each day the order of exercises changes. Takes me about 60-90 mins
Nice setup for sure 💪🏻
Much better than the one in the video.
Exactly how I do mine to
This has got to be the dumbest full body workout I've seen. The leg work quality would be dog crap after doing chest, back and shoulders!!!
@@walterthompson2195 facts
I used to train this way the first 6-8 months when I began training.
I’m going to start this mainly because I want to get athletic and spend my other days training athleticism and still have strength and size.
I was thinking to do this full day (for time problems) routine but then I saw the video 😂😂
thank you peter
Always liked your content! Do you have programs without legs? I run and bike for mine.
My first few years of training as a young teen during the 90's was full body every other day, I starting doing 3x sets to failure for every muscle group then eventually 4.
No one was doing full body at that time and I was only doing it Purley as I knew no better, I basically knew nothing and just did every exercise I knew covering the full body every other day, as Al I knew was you had to train the muscle hard then let it recover then repeat.
I built a lot of muscle doing this. I by accident stumbled on the perfect way to train as a beginner for beginners before advancing onto a bodybuilding split
I do a full body 3 day compound split
Usually start with DB incline press or sumo squat then go to rows then shoulder press
Damn i was looking at 3 day full body routines the past 2 days. Incredible timing
Same my g
I think I am gonna take Arnolds Golden Six and super set overhead press with resistance band face pulls and triceps extensions with barbell curls , also remove sit ups and swap them out for leg curls . Maybe even change exercise variations on different days . So it about 8 exercises but still takes about the same time as 5 or 6 exercises. I don’t have the time or steam for more than that , if that even lol
Steve Reeves type of workout 💪🏽
Would love to see you do this for PPL
I do full body 3 days a week. Monday Wednesday Friday. Do 1 exercise per body part during each of those days. Works wonders for my physique at 52 years old. Have more muscle now than I did at 22, and really close to my goal of 12% body fat.
Do you change exercises by body part or do you mix exercises each workout?
If it's not to much do you mind copy pasting your program here in the reply?
In an article he wrote for Joe Weider in the early 1950s (“My Favorite Exercise Course”), he said: “I arrange my schedule so that each major muscle group is dealt with in turn. I used three exercises for each group, and perform a single set of each, making three sets in all.” This is almost exactly what Mike Mentzer did when he was training with full body routines prior to the Mr. America in 1976. Turns out you are doing what Steve Reeves did!!
Can you share your program?
Hi! Can you explain to me ,How you training ,just one exercise per body part. 3 times per week. I will be also 50 . I like training Chest & back . Shoulders and Arms . Legs separate .
Full body always feels right
I get so much inspiration from you. Happy New Year!!!!
Full body 2x week Mon Thurs or Tuesday Fri seems to work for me 7-8 sets for chest 5 sets quads 6 sets hamstring 8-10 sets arms 9 sets shoulders 12 sets calf's 12 sets bk this is per week so split between workouts
When I do full body. I do similar. However, I may add another day for accessories and perhaps cardio. I will be reverting back to this in the next 6 weeks.
Boss : Why did you apply 3 leaves per week till 3 months.
Employee: I have just started 3 full body workouts
I do train full body 3 days a week. (Mon, Wed, Fr)
2 exercises for each muscle group
absolutely great split
2 exercises for each muscle group? So you're doing like 16 exercises per workout out? Assuming you're doing 3 - 4 sets, you're doing 48 - 64 sets per work out?
2 exercises for each muscle group? So you're doing like 16 exercises per workout out? Assuming you're doing 3 - 4 sets, you're doing 48 - 64 sets per work out?
2 exercises for each muscle group? So you're doing like 16 exercises per workout out? Assuming you're doing 3 - 4 sets, you're doing 48 - 64 sets per work out?
.. More like 30 sets... I do 3 day fullbody my fri goes like this
Squat 3x8-12
Inc bench 3x8-12
Neutral grip pull up 3x max
Leg press 2-3x12-15
High to low flys 2-3x12-15
Cable row 2-3x12-15
Arnods 3x10-12
Face pulls 2x20
Db curls 3x12-15
Pushdowns 3x12-15....
Setting it up so you hit major muscles groups each at start before helps give them maximun focus before hitting them again with secondary ex's.... I tried doing all sets for a body part at once.. Ie legs.. Then chest...but find above works better
@@CraigArnottbro other 2 days 😢
Thats something else. Wondering if i could go through it consistently for couple months (if spending 3 hrs in gym werent an issue)
I prefer the 10 exercise full body workout of Arnold Schwarzenegger which of course you have covered. It's the program he started his career with. And it's a bit shorter program than this 😅 great video as usual
I like that setup a bit more as well. This video was more of an example of what a typical full body routine looked like for many guys back then. Crazy how much things have changed
@@PeterKhatcherian thanks Peter for makomng that vid, ive been using the Arnold 10 exercise and it works wonders
What was the exact 10 set full body routine that Arnold followed ? or where can I get information on it? Thanks in advance
@@earlcoles5215 ua-cam.com/video/N5-Dy-lNh6I/v-deo.html
This is the workout
I think that this works very well but twice a week instead of three times. More recovery time in between sessions equals more reps and weight on the bar. Or 72 hrs minimum and not 48. If volume is less then 3 times is better. Just cut the sets by one or 2 and youre golden. I personally love a full body setup. Its the old school method. It works
Wow, that volume would crush me. I've tended to really like a moderate volume full body approach, usually splitting up my exercises into A and B days. I.e. vertical press / shoulders, vertical pull / lats, squat, arms on A and horizontal press / chest, horizontal pull / mid back, hip hinge, arms on B. Usually enough room to add in abs / calves / hamstrings and other misc stuff as supersets and not have crazy long workouts. I did feel like with the relatively lower volume approach I did have to push those sets pretty thoroughly.
I did really enjoy doing a 3 day (MWF) FB split. Those rest days were really nice. I experimented with going to higher frequency (4 or 5 days) and you kinda have to manage your volume/recovery much more carefully through programming. My lower back would usually end up as the limiting factor. Currently running 4 day UL (with 'extra stuff' on my 5th days) and I'm pretty happy with the routine. If I get bored, I'd probably go back to 3 day FB and do conditioning / cardio work on my off days.
I was thinking about this the other day.
I may take this up as I think I can maintain my muscle mass using this system.
Please do a same for 6 day push pull legs
Hey Peter, do i remember right that you have had old school videos about Columbo, Arnie etc.?
Do you recommend this mor mass gaining OVER the 5 day mass gain split?
Hi, I had two other Strength Conditioning Program but may be outdated. Not really, one in '97-98 and a second yet different in '99.
Full body workout is my life time achievement, itz best gift by my trainners stteve reeves, leroy colbret and my life vince geronda, high frequency,
High frequency is a gift for natural boys it's best for protein synthesis
Agreed
Good is not enough if better is possible.
I am waiting for this man I respects my teacher from thailand🇹🇭
I used to do something like this in high school 😂
Aim for full body but may become upoer lower split or train inly whats recovered really is the best split
if I have to train 3 days a week my exercise selection would be
first part of workout:
cleans
bench press
squats
second part (fluff)
hyperextensions
chinups
dips
ab work
Some have argued that splits were not a thing until PEDs were a thing.
One leg and hip. One press. One pul. Plus some accessories. = full body.
I’m sorry if this is a dumb question, but for each excerise is it one set per excerise? and how many reps?
Been doing a three-day full body split where I slightly prioritize a different body each workout. Seems to be working pretty well! The downside is definitely time. Each workout is about 1hr 40mins
I've been doing a 3 day split with different focus, but I also cut the volume instead 1 set failure each exercise
This type of workout made me sinewy, but kept me forever overtrained. I split into 4 workouts with 1 to 2 days rest: chest. biceps and frontal delts, upper back, medial and rear delts and triceps, legs and lower back, aerobics and abs, rest.
This routine is great if you are doing 1 or 2 sets per exercise so each muscle gets between 12 - 18 set's per week, doing this you are getting between 18 - 27 sets which is overkill for anyone natural without top tier genetics.
I did 5 days PPL upper LOWER but changed to 3 days full body cos I felt overtrained doing 5. Feel so good, let’s see if the results show
How's it going
@@johnathanshumate875 very good, I’d recommend changing just make sure you r hitting at least 10 sets per muscle a week
@@AD-jc9sjcan you share your routine?
@@AD-jc9sj how is now?
Is this 3 day plan apart of your program that is being sold or is this just a description of what was done back in the day?
I've always found it interesting that many athletes like Fighters, Sprinters, Gymnasts etc all train in complete opposition to what a Bodybuilder thinks is best, yet they have better physiques than many bodybuilders and often build as much muscle all the same.
Shorten the workout time, Increase your weight load with shorter reps and hit all the exercises and muscle groups
I do push pull legs 6 days a week. My optimal. No problem with an extra day off occasionally. Rest is important
62, doing HIT and Dorian Yates 4 day split. I am always done in under an hour and WIPED OUT. No way I could work out for 3 hours
I would start with legs
If I do swimming Tuesday-Friday, would it be okay to follow this program Saturday-Monday? T.I.A.
I have been full body since last year and I have grown a lot. I usually do one movement per body
That’s What I do. 6 sets a body part, so 18 sets a week
@branrx Yes. I believe this way I can work each muscle 3 times per week, and I always feel stronger
I tried this and found i was in the gym way too long. I started a session with legs and finished with arms, because they are my most responsive muscles so if i cut them out it wasnt the end of the world. I now do legs Mon and Wed, upper Tues and Thurs, and a weighted circuit on Fri or Sat depending on how fresh i feel. I still get the volume in but haven't been able to cut down on days. The overall time in the gym stays the same though, so...
I have 3days but they are Thursday night , Saturday morning n Sunday morning. What do you think
💪🏼💪🏼
This can probably work if you are a begynner with good cardio and not obese. For people that lift over 400 pounds bench, over 300 pound barbell rows, over 700 deadlift etc I think this is too much volume. Intensity cant be very hard on this if youre already using very high poundages. Also cardio might limit a lot of guys over 250lbs
Good luck recovering from this if you're natty and beyond the novice stage
My thoughts also
Yeah, just horrible, horrible programming.
So basically what you are saying is that the chances that the average Joe would recover from this routine are super low ?
Then don't do it
@@thesoundmajors9858 Do you believe that the body can recover from Monday ready to go through an intense session by Wednesday and again by Friday? Out of curiosity that's all
Big fan Pro ♥️ for 🇮🇳
💪🏻💪🏻
I recently started a three day full body split with each day starting with a different priority. Example chest Mon, Legs Wed, Back Fri. But what I noticed was on the day I started and prioritized legs, i was too gone to do anything after that worth while.
You just have to get used to it. I squat first in every workout and it has never been a problem (but i assume you do more than squat only). I had legs/arms on one split aswell and that was good to do but back after a full leg session would be too much.
@@juuso4148 how many sets of squats? Maybe I’m doing too many
I do fullbody every 3rd day. I give myself 2 days of rest in between reason is i include last rep to failure on every set next time ill do rest pause on last set or drops sets. Note only on isolations like
Flys
Side delts
Arms
Leg extension
Calves
Forearms
I’m 59yrs old and work 60hrs a week. I like to rest also every 3 days or 72hrs before I do a full body again. It a nice recovery time w/I over doing it.
His routine is good but for most I would suggest doing 2 sets of each instead of 3,
Because then that’s 6 sets = 3 per week -18 sets each week for most muscles
That’s decent
For most people that's more than enough, no need to go above that
Absolutely, my routine now is this
Ring pushup + wide pullup
Bench press + l sit chin
Btn press + barbell row
Heel elevated squats + decline sit up
Triceps extension + incline curl
Side lateral + rear fly
Every superset is done with just 2 sets, every muscle group is getting 12 - 18 sets a week, m/w/f
And my gains have exploded again.
Or AM legs PM upper
Need a cutting video
i
then research the best silver era bodybuilder of all time Steve Reeves! He trained like this
That is 54 sets in this workout if you only count the supersets as one set. If you took a minute rest, which is very short if you want to put out high quality techniques and good effort. So at minimum this workout is an hour long just in rest time
I don't understand the people complaining about this, you're not telling people to do it, you said it's literally just the FB program people use to run......obviously it's crazy high volume. Chill out, bros.
3 Sets of 8-12 Reps per Exercises. So does this include warm up sets or are that exclusively working sets with warm ups coming on top?
Warm up sets are not included. Warm up sets are just to get your body warmer up. The actual working set are the ones you do with heavier weight that u can properly lift to failure. If u warm up the arm curls with let's say 15lb dumbbells just once or twice to get the blood flowing. Then u grab 25lbs or higher depending on your strength and do maybe 7-10 reps of 2 or 3 very intense sets. Those 2 or 3 sets are what count
What if I made it a 5 day a week full body
I do a 3 day split, Monday and Friday full body, and Wednesday is shoulders and arms. I add a day for arms since I want them… lagging muscle group typa things uk
do you train arms on monday and friday too?
I got the same problem - arms a bit smaller than the rest of my body, i train em at the gym Mon,Wed,Fri
and throw a few extra sets at home with my barbell set getting some barbell curls in every single day.
@@MK-zf6or Yee, but for the full body I’d only do like 1 or two exercises for bicep and triceps on Monday and Friday. Wednesday is where most of my arm volume is
@@MK-zf6or at this rate ur hitting arms three times a week so the frequency will def make em grow
@@Nfuutfjoiy you mind sharing your arm workout?
I do barbell and preacher curls for the bis and tricep extensions (i do them right after benching so my triceps are already fired up)
on mon/wed/fri
at home ill do some barbell curls on low weights but sets of 10 through the day just pumping em up.
@@MK-zf6or oo niceeee. But here’s me arms and shoulders workout
- Standing OHP Barbell 3x4-6-8 (reverse pyramid)
- Lateral raisers 3x15-30
- DB bicep curls 3x10-12
- Tricep rope push down 3x10-15
- Incline DB curls 3x8-12
- Tricep Dumbell skull crushers 3x10-15
- Cable lateral raisers 3x10-20
- Forearm curls 3x10-15
I ordered the PROGRAM but I see no INCLINE PRESS 🤔on any days 1-2or 3 I’m skeptical of this but I see him inclining during the VIDEOS 🤔
here you go
Leg Press
Chest Press
Row
High Leg Press
Shoulder Press
Pull-down or Pull-up
Ab Wheel
Bicep Curl
What about a 6ix day set up???
This can work if you're on steroids
I'd try this, but cut the volume instead 1 set failure each one
Could this routine be done in an upper/lower split fashion 4 days a week? So do upper (the upper body exercises u listed in the video) on e.g monday. Do lower (the lower body exercises u listed in the vid) on tuesday. Then take a rest day on wednesday. Then repeat the upper lower on thursday and friday. Would that be as effective as doing it 3x a week full body?
Absolutely
@@PeterKhatcherian Do you think that sprinting and running long distances + training mma are compatible with muscle gains? So let's say: I run the max distance I can once a week and I alternate between long runs and sprinting every week. So a long run is like 1hr, sprinting takes 20 mins and I do either one once a week. Also I train mma for 2 hours a week, all done on top of my regular bodybuilding split which is 4x a week (upper lower split). If I don't feel that the running and mma training are making me too sore or "overtrained" to perform well in the gym with bodybuilding training, then do you think that I will gain the same amount of muscle mass doing all that cardio and bodybuilding compared to just bodybuilding training?
Yes ... the idea is really to hit your muscle groups twice a week. You could also do upper body, lower body, and then full body which would be 3 days total.
A full body workout can include as little as six exercises. This can be done in one hour.
Yup, and my experience is that it is better that way. Having over 20 sets of volume and doing it 3 times a week is a resepy for an injury and frying your cns.
@@NikoFinn yup i got 10 sets of volume per body part 3 X a week, 2 are warm up sets so theyre nothing, 8 are working sets
thats all i really need, other than arms which involves 8 for the bi and 8 for the triceps - i just focus on supsersetting them and getting the pump going
I do this now but how many (SETS)‼️ per body part for old school program …THANKS
He said 3 sets of 8 to 12 reps for each exercise
@@flekatron2148 ✅
Any thoughts on the kettlebell full body workout routine?
Not recommended, why would you want to only train with kettlebells?
@@Soccasteve I don't only train with kettlebells. I seen a video before about using them for a full body workout before and was just wondering if anyone on this channel has tried it.
I mainly use my 50 l.b. kettlebell for kettlebell swings and a clean squat press workout.
@@frankfortjuggalo5936 I mean you can definitely do a workout with kettlebells but if you're goal is muscle mass you're better off with traditional training. Kettlebells are probably better off for conditioning type workouts.
Thats alot of work on the joints.