3 DAY WORKOUT
3 DAY WORKOUT SPLIT
Day 1 – Chest, shoulders(front and side)/Triceps/Upper Abs/Obliques
Day 2 – Back/biceps/rear shoulders
Day 3 -Legs/LOWER aBS/oBLIQUES
4 days off- DO 30-45 MINUTES OF CARDIO ON DAYS OFF
This split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout. In order to make this split work well, cardio should be implemented on days off.
Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, nutritionist, or registered dietician prior to starting any workout or nutrition program.
SAMPLE 3-DAY WORKOUT
The following workout routine is just an example. You can alter it any which way you want.
Chest/Shoulders/Triceps/Upper Abs, Obliques
Incline Press – 3 sets of 8-10 reps
Dips or Decline Press – 3 Sets of 8-10 reps
Shoulders – Front and Side
Seated Dumbbell Press – 3 sets of 8-10 reps or until failure
Side Delt Raise with dumbbells – 3 sets of 10-15 reps- last set complete till failure
Cable Pushdown – 3 sets of 8-12 reps
One hand Cable kickback – 3 sets of 8 12 reps
Upper Abs and Obliques
Crunches or Ab Machine- 3 sets of 20 – Last set go till failure
Twists – See description below in “Pointers” section – 100 each side
Lat pull down – 3 Sets of 8-10 Reps
Bent over row (palms up) 3 Sets of 8-10 reps
Seated Row – 3 Sets of 8-10 Reps
Lower Back Extension – 3 sets of 6-10 reps
Standing Bicep Curl – hands angeled out 3 Sets of 8 reps
Drag Curl – 3 Sets of 8
Hammer Curl – 3 sets of 8
Bent-over Rear Delt Fly – 4 sets of 10 or until failure
Legs, Lower Abs, Obliques
Squats – 3 sets of 8 reps
Leg Extensions – 3 sets of 10-12 reps
Deadlift – 3 sets of 8 reps
Leg curl – 3 sets of 8 reps
Seated Calf Machine – 4 sets of 10-12 reps
Standing Calf Machine – 4 sets of 10-12 reps
Leg Raises – 3 sets of 20
Twists – 100 each side
Active Rest Day
During your days off, you need to continue doing some form of cardio exercise. Work your way up to doing 45 minutes a day. Get your heart rate up!
ALWAYS warm up your muscles. The chances of you pulling a muscle are far greater if you do not warm up your muscles. At the beginning of the exercise, do some control exercises with minimal weight. This will get the blood pumping through the muscles. And, don’t forget to do some stretches at the end of your workout. This will reduce the lactic acid buildup in your muscle so you will not have cramps.
This is one of my favorite exercises. As you begin to lose weight and your abs begin to show, you will want to tighten up your waist. To perform a twist, stand straight up and keep your core tight. Now, twist your torso while keeping your hips isolated. Be sure to focus on your oblique muscles. You do not have to move your torso far as your oblique muscles are not a wide muscle. Instead, only move about 2 inches left and right while keeping your core tight. You will want to do these on your days off too. Don’t give up!
Change things up! In my early years of working out, I followed some workout routines that others created. Once I was done with the workout, I didn’t know if I was supposed to continue the same workout or changes things up. My advice, change up your routine. This is just an example workout routine. Research other exercises and try them out!