3 day workout routine
In 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.
So what is the best alternative? Your goal is still to train every part of your body at least once a week. To achieve that without having to go 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:
Monday: Chest-Biceps
Chest exercises
1) Bench press 4 sets x 12,10,8,6
2) Incline bench press 3 sets x 12,10,8
3) Crossover cable 3 sets x 12,10,8
4) Peck-Dec (butterfly) or dumbbell flies 3 sets x 12,10,8
Bicep exercises
1) Barbell or Cable Curl 3 sets x 12,10,8
2) Alternative hammer curl 3 sets x 12,10,8
3) Concentration curls or preacher curls (machine) 3 sets x 12,10,8
Wednesday: back-triceps
Back exercises
1) Deployable with V-bar 4 sets x 12,10,8,6
2) Wide Grip Pull-Down (Machine or Cable) 3 sets x 12,10,8
3) Incline bar row 3 sets x 12,10,8
4) One-arm dumbbell row (supported on a bench) 3 sets x 12,10,8
Triceps exercises
1) Cable extension (kneeling or standing) 3 sets x 12,10,8
2) Lying close grip bar extension (front) 3 sets x 12,10,8
3) One arm dumbbell extension 3 sets x 12,10,8
Friday: legs-shoulders
Leg exercises
1) Leg extensions (machine) 4 sets x 12,10,8,8
2) Squats with bar or machine 4 sets x 12,10,8,8
3) Dumbbell lunges 3 sets x 12,10,10
4) Leg curls (lying machine) 3 sets x 12,10,10
Shoulder exercises
1) Barbell or dumbbell shoulder press 4 sets x 12,10,8,8
2) Arnold Dumbbell Press 3 sets x 12.10.8
3) Dumbbell Raise (front or side) 3 sets x 12,10,8
4) Corded chin rows (standing) 3 sets x 12.10.8
Always train the main body part first – chest, back, legs and move on to the minor ones – biceps, triceps, shoulders (shoulders are considered a medium sized body part, so whenever you get a chance, 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.
If 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.
Whether you’re on the 3-5 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!