3 Day Workout

3 Day Workout:

This workout is designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.

With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.

The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see abs exercises).

Chest & Triceps:

Chest:

Dumbbell Bench Press                      4 Sets                         12, 10, 10, 10 Reps

Incline Bench Press                           2 Sets                         10, 10 Reps

Triceps:

Triceps Dip                                          3 Sets                           12, 12, 12 Reps

Triceps Pushdown                              3 Sets                         12, 12, 12 Reps

Workout Notes:

·        Have a 10min warm-up before you begin your workout.

·        Have your bench at 3 degree angle for incline bench press

·        Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight.

·        Light weights only for skull crushers, focus on form.

Back & Biceps:

Back:

Wide Grip Pull Up                              4 Sets                             10, 10, 10, and 10

Seated Row                                          3 Sets                             12, 12, 12

One Arm Dumbbell                            3 Sets                             10, 10, 10

Biceps

Ez-bar standing curl                           2 Sets                               12 & 12

Seated Bicep Curl                                3 Sets                                10, 10, 10

Standing Bicep Curl                            3 Sets                               12, 10, 12

Workout Notes:

·        Focus on form

·        Use lat pull downs if you can not do pull ups

·        Can use Ez bar for barbell curls

Legs and Shoulders

Legs:

Leg Press                                    4 Sets                                              12, 12, 10, 10

Leg Extension                            3 Sets                                               12, 12, 12

Leg Curl                                     3 Sets                                               12, 10, 10

Shoulders:

Standing Shoulder Press            3 Sets                                                12, 12, 10

Dumbbell Lateral Raise             3 Sets                                                10, 10, 10

Front Lateral Raise                    3 Sets                                                 10, 10, 10

Shoulder Shrugs                         2 Sets                                                 12, 12