Step 1 - Create Weekly Schedule:
From the following muscle groups, pick two that you will be working out
on Day 1 of weight training.
I suggest training Chest& Triceps, Back& Biceps and Legs& Shoulders.
Chest
Back
Shoulders
Legs
Biceps
Triceps
Day 1 (Monday) of weight training ________ and __________.
Then for day 2, pick two different muscle groups.
Day 2 (Wednesday) of weight training _________ and __________.
Finally, day 3 will include the last two muscle groups.
Day 3 (Friday) _________ and ___________.
Here's your three day weight training routine. Monday, Wednesday, Friday
is good or maybe Tuesday, Thursday, and Saturday.
The key is to give yourself a day in between weight training sessions so
that you may include a cardiovascular session on your non-weight
training days. Include at least 1-2 days off each week for rest and
recovery purposes.
Step 2 - Pick Exercises:
Depending on which muscle groups you are training, pick 2-3 exercises
for each muscle. Below is a sample week with sample exercises.
Monday: Back & Chest
Recommended Back Exercises:
Bent Over Barbell Row
Seated Cable Rows
Stiff-Legged Barbell Deadlift
Recommended Chest Exercises:
Barbell Bench Press
Incline Dumbbell Press
Dumbbell Flyes
Tuesday: Cardio
Wednesday: Legs & Shoulders
Recommended Leg Exercises:
Seated Leg Curl
Barbell Squat
Leg Press
Seated Calf Raise
Recommended Shoulder Exercises:
Front Dumbbell Raise
Side Lateral Raise
Upright Barbell Row
Thursday: Cardio
Friday: Biceps & Triceps
Recommended Bicep Exercises:
Barbell Curl
EZ-Bar Curl
Alternate Incline Dumbbell Curl
Recommended Tricep Exercises:
Lying Triceps Press
Close-Grip Bench Press
Bench Dips
Saturday & Sunday: Off
Step 3 - Put Workout Together With Sets And Reps:
Each workout day would look like this:
1st muscle group in workout __________
1st exercise _________x 4 sets of 8-10 reps
2nd exercise_________x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
2nd muscle group in workout __________
1st exercise __________ x 4 sets of 8-10 reps
2nd exercise __________ x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as
you feel necessary. For example:
1st set-10 reps (warm-up)
2nd set-8 reps (heavier warm-up)
3rd set and 4th sets (heavier sets) Hit Failure between 8 to 10 reps on
last heavy sets.
Just fill in the blanks and you have a workout that will give you great
gains!
If you don't know what the exercise is google it.
