If you are up to gain muscle, then you should have the right program for you.
You should know what type of program you will have no hard time following whether the program itself or to your workout schedule.
Just make sure that when you follow a certain program, you should consult your doctor first to be sure you have the right condition to engage such workout.
Here is your three day muscle building program that will surely show great results in no time.
Monday Bench press 1x12, 10, 10 Incline press 1x12, 10, 10 Military press 1x12, 10, 10 Side-raise 3x12 Tricep ext 3x12 Kickback 3x12 Tuesday Squat 1x12, 10, 10 Lunges 3x12 Stiff-Legged Dead lift 3x12 Leg Curl 3x12 Calf-raise 5x12 Wednesday Rest your body.
Get more sleep and eat plenty.
Thursday Pull down 1x12, 10, 10 Seated Row 1x12, 10, 10 Bent-over-raise 1x12, 10, 10 Shrugs 3x12 Barbell Curl 3x12 DB Curl 3x12 Friday Rest day You don't have to workout every day especially if you are busy with your work or school.
By following these three day program, you can still be able to get the result in no time.
Remember that gaining muscle is not all about the muscle itself but as well as the health of the person is also considered.
Expect to have sore arms and body the following day so make it a habit to do some follow up.
Make sure your muscles are stretched and relax before you start again with new sets of reps.