3 day muscle building workout routine means that you set your plan for bodybuilding in such a way that you need to go to gym 3 times a week. You would be going to gym and lifting heavy weights that you can and first day it would be chest chest and triceps. First exercise you can perform is flat barbell bench press with 3 sets. One set should be of 10 reps, second with 8 reps and third with 6 reps and keep the weight moderate. Next exercise you can perform is doing the same exercise on an inclined bench.

Second day should be for legs and biceps. The first exercise you can perform for your legs is leg squats. You can perform this exercise in 4 sets. First set of 10 reps, second of 8, third of 6 and fourth and final step of 4 reps. Next exercise for legs would be leg press and you can perform the same amount of reps and sets for this exercise as for leg squats. Next exercise for biceps is hammer curls using dumbbells, keeping the same amount of sets and reps as in barbell curls.

Third day you need to do shoulder exercises and first one of course would be barbell shoulder press. Again, you can do it in 3 sets. One of 10 reps, second of 8 and third of 6 reps. Last exercise you can perform is front and lateral raises using dumbbells. You need to keep the number of sets and amounts of reps the same. If you take meals in split way i.e 5-6 times a day then this exercise can bring you good results in just 6 weeks or even less. So follow this workout plan to get quick muscle gain.