3-day workout routine

Website design By BotEap.comIn a previous article, I suggested a 5-day exercise routine, which is primarily focused on training each part of the body separately every day. For example: Monday-chest, Tuesday-arms, Wednesday-shoulders, Thursday-back, Friday-legs and weekend-rest. Although I believe that the ideal workout is one where you dedicate a single workout to a single body part, most of us don’t have the time available to run such an overloaded weekly training program.

Website design By BotEap.comSo what is the best alternative? Your goal is still to train every part of your body at least once a week. To do this without going to the gym every day, you need to combine training a major body part with a minor one on the same day. Here is a typical example of a 3-day exercise routine:

Website design By BotEap.comMonday: Chest-Biceps

Website design By BotEap.comChest exercises

Website design By BotEap.com1) Bench press 4 sets x 12,10,8,6

Website design By BotEap.com2) Incline bench press 3 sets x 12,10,8

Website design By BotEap.com3) Crossover cable 3 sets x 12,10,8

Website design By BotEap.com4) Peck-Dec (butterfly) or dumbbell flies 3 sets x 12,10,8

Website design By BotEap.comBicep exercises

Website design By BotEap.com1) Barbell or Cable Curl 3 sets x 12,10,8

Website design By BotEap.com2) Alternative Hammer Curl 3 sets x 12,10,8

Website design By BotEap.com3) Concentration Curls or Preacher Curls (machine) 3 sets x 12,10,8

Website design By BotEap.comWednesday: back-triceps

Website design By BotEap.comBack exercises

Website design By BotEap.com1) Deployable with V-bar 4 sets x 12,10,8,6

Website design By BotEap.com2) Wide grip pull-down (machine or cable) 3 sets x 12,10,8

Website design By BotEap.com3) Bent-over row 3 sets x 12,10,8

Website design By BotEap.com4) One-arm dumbbell row (supported on a bench) 3 sets x 12,10,8

Website design By BotEap.comTriceps exercises

Website design By BotEap.com1) Cable extension (standing or kneeling) 3 sets x 12,10,8

Website design By BotEap.com2) Lying close grip bar extension (front) 3 sets x 12,10,8

Website design By BotEap.com3) One arm dumbbell extension 3 sets x 12,10,8

Website design By BotEap.comFriday: legs-shoulders

Website design By BotEap.comLeg exercises

Website design By BotEap.com1) Leg extensions (machine) 4 sets x 12,10,8,8

Website design By BotEap.com2) Squats with bar or machine 4 sets x 12,10,8,8

Website design By BotEap.com3) Dumbbell lunges 3 sets x 12,10,10

Website design By BotEap.com4) Leg curls (lying machine) 3 sets x 12,10,10

Website design By BotEap.comShoulder exercises

Website design By BotEap.com1) Barbell or dumbbell shoulder press 4 sets x 12,10,8,8

Website design By BotEap.com2) Arnold Dumbbell Press 3 sets x 12.10.8

Website design By BotEap.com3) Dumbbell Raise (front or side) 3 sets x 12,10,8

Website design By BotEap.com4) Corded chin rows (standing) 3 sets x 12.10.8

Website design By BotEap.comAlways train the main part of the body first: chest, back, legs and continue with the minor ones: biceps, triceps, shoulders (shoulders are considered a medium-sized body part, so whenever you get the opportunity, train them separately) . You can mix the exercises for each body part as you like, but keep in mind that core exercises like the chest bench press, leg squat, or shoulder press must be performed first.

Website design By BotEap.comIf you are currently on a mass or volume exercise routine, lift maximum weight and lower your reps. I call this training program a “3-day exercise routine.” However, if you have some extra time, you can do it four or even five times a week. Just remember to rotate your workouts. For example, if you add a training session on Thursday, then work your legs and shoulders on Thursday and train your chest and biceps on Friday. Never break the sequence of the aforementioned exercise routine so that all parts of the body enter the same way.

Website design By BotEap.comWhether you’re on the 3-day or 5-day exercise routine, remember that muscle building is the result of three different factors: training, nutrition, and rest. Each of these factors is equally important.
Keep those muscles pumping!