Subscribe To Workout Routines That Work
The 3day Workout Routine:
There is no denying working out 3 days per week seems to be an optimum amount of training days. This gives you 4 days of rest, and rest is of vital importance when your training. You need rest to recover, for muscular growth and keeping you motivated and ready to go back to the gym. So yes, that guy in the gym is right, but now you know why. A 3day workout routine can mean different things to different people. Answer the following question: What does a 3day workout routine refer to? A. The same exercises done 3 days per week. B. Different exercises performed 3 days per week. C. Exercise 3 days in a row and then have one day off, then repeat. D. Do whatever you want as long as you train 3 days per week. If you answered A, B, C, or D, then you’re right. A 3day workout routine pretty much is just that. A workout that you can do 3 days per week. That’s it. Now, I like my weekends to be free and I’m sure most of you do too. So, the 3day workout routine I’m going to lay out for you will be done over 3 weekdays: Monday, Wednesday and Friday. That way, your weekends are free for fun and play. Sound good? Let’s do it then. THE 3DAY WORKOUT ROUTINE: WORKOUT OVERVIEW: To develop a strong, muscular, proportionate, athletic body. WORKOUT DETAILS: *Always begin every workout by warming up and stretching. DAY 1: Monday 1. Squat or Leg Press (Bodyparts: Quads, Hips, Hamstrings, Glutes) 2. Leg Curl or Stiff Leg Deadlift (Bodyparts: Hamstrings, Lower Back) 3.a. Bench Press (Bodyparts: Chest and Front shoulders) 3.b. Pullovers: Superset Pullovers on final work set of Bench Press only. 4. Low Pulley Row or Wide Grip Front Chin-ups (Bodyparts: Back) 5. Overhead Press (Bodyparts: Shoulders) Use the following set and rep schedule for each workout routine exercise above. Set 1: Use approximately 60% of work set weight for 10-12 reps. Set 2: Use approximately 70% of work set weight for 6-8 reps. Set 3: Use approximately 85% of work set weight for 1-2 reps. Set 4: Work set weight for 4-6 reps. *Even though you can do a lot more reps with Set 1, 2 and 3, DON'T! They are warmup sets, used to get your muscles and ligaments warmed up and ready for the growing set, the work set. Also, do not do lighter sets after the work set. Your body remembers the last set it did for that muscle. You want it to remember the hardest set, so that it knows to grow to accommodate that weight. One work set is all, then move on to the next exercise. *Pullovers - Perform 25-30 repetitions. This exercise is to increase the size of your rib cage by using a light weight to stretch it out and not meant to add muscle. *Important Side Note:* If your joints can't handle 4-6 reps, use Set #3 as your Work Set. At that weight %, you should be aiming for 8-10 reps. *Rest time between sets should be just enough time for your breath to almost return to normal. Approximately 1-2 minutes. DAY 2: Wednesday 1. Stair Jumps (Quads, Hips, Hamstrings, Glutes) 2. Bent Rear Laterals (Rear Shoulders) 3. Single Leg Stair Calf Raise (Calfs) 4. Barbell Curls (Biceps) 5. Lying Leg Raise (Abdominals) 6. Tricep Pushdowns (Triceps) 7. Reverse Wrist Curls (Forearms) 8. Hyperextensions (Low back, glutes) Perform a circuit of the above exercises. Use the following set and rep schedule below. Circuit #1: Use a weight you can perform 15-20 reps with and go to failure. Circuit #2: Use a weight you can perform 10-16 reps with and go to failure. Circuit #3: Use a weight you can perform 6-10 reps with and go to failure. *Rest time between exercises in the circuit training workout should be 60 seconds long. Supercharge your circuit training workouts with the Gymboss GB2010 Interval Timer  . If you do any type of circuit training, you're gonna want to get yourself one. *Lying Leg Raise and Stair Jumps - Go to failure only. Do not add any weight. DAY 3: Friday *Next week, start with DAY 2 on Monday, then DAY 1 on Wednesday and then repeat DAY 2 on Friday. Continue alternating weeks by starting with either DAY 1 or DAY 2. This is my version of a 3day workout routine. It splits the body up over 2 days but you train 3 days per week. I guess you could say: 2 day split/3day workout routine. WORKOUT TIME: ~ 45-55 minutes per workout day NOTES: *Breath in as you lower the weights (the easiest part of the exercise), and breath out as you raise the weights (the hardest part of the exercise). *Work Set Weight: The weight used in an exercise where you do as many reps as you can until you can’t do any more. This is called going to failure. Once you can perform 6 reps or more, add more weight to overload the muscle in order to increase intensity and get stronger. *For the work set, try to choose a weight that you can get 4 reps with. Once you can get 6 reps, add more to the weight next time you train. Even if you can get 6 reps, that doesn't mean you stop there if you can do more. Every work set is done to failure and if you have a partner to spot you, do a few more forced reps. *After 8 weeks, take one week off and do some active rest. What I mean by active rest isn't just sitting around on the couch, but some easy sporting or leisure activity, like hiking, walking or playing baseball with your kids. This allows your muscles and ligaments time to fully recover from this intense training. Final Thoughts 
Try this 3day workout routine for yourself and see how it goes. I do this workout myself because I want a strong, powerful, muscular, athletic, proportionate, low fat, impressive physique. I play a lot of sports and this workout helps me perform at my best and that’s important to me. If these things are important to you and that’s what you want too, do this 3day workout routine. “Desire, Discipline, Dedication” |
Get Fit Fast!
Click Here!