Anyway, here's a sample 3 day split workout that can help you on your gym workout. You can change the exercise if your not compatible with it, for example... you can replace the bench press for an inclined bench press or declined bench press.
1st Day - Chest & Triceps
Warm up exercise - Some stretching and stationary bike will do.
Bench Press
- 1st set x 15 warm up stage, use lighter weights
- 2nd set x 10-12 use a mid to heavy weights
- 3rd set x 8-10 use a maximum weights
Note: Ask for a spotter if your doing the 3rd set
Dumbbell Fly
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Inclined Bench Press
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Note: Ask for a spotter if your doing the 3rd set
Inclined Dumbbell Fly
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Note: Ask for a spotter if your doing the 3rd set
Dips
- 1st set x 20 or to failure
- 2nd set x 10 or to failure
Note: You can use some weights to add more intensity, that is if you like :P
Tricep Cable Pull Down
- 1st set x 20
- 2nd set x 10-15
- 3rd set x 8-10
Tricep Extension
- 1st set x 20
- 2nd set x 10-15
- 3rd set x 8-10
Do a cool down exercise
2nd Day Is Off
3rd Day - Shoulders & Biceps
Warm up exercise
Military Press
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Note: Ask for a spotter if your putting more weights and put some back support
Arnold Press
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Front Lateral Raise - you may use a dumbbells or a barbell
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Shrug - barbell or dumbbells
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Barbell Curl
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Preacher Curl - barbell or dumbbells
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Hammer Dumbbell Curl
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Do a cool down exercise
4th Day Is Off
5th Day - Back & Legs
Warm up exercise
Wide Grip Pull Down
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Close Grip Pull Down
- 1st set x 12
- 2nd set x 10-12
- 3rd set x 8-10
Bent Over Dumbbell or Barbell Row
- 1st set x 12
- 2nd set x 10-12
- 3rd set x 8-10
Note: Feel your back, some people do not pay attention doing this exercise, don't use too much weight if it feels that your back is stinging
Sitted Cable Row
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Barbell Squat
- 1st set x 12
- 2nd set x 10-12
- 3rd set x 8-10
Note: Ask for a spotter if your doing this and use a back support
Calf Raise
- 1st set x 15
- 2nd set x 10-12
- 3rd set x 8-10
Leg Extension
- 1st set x 12
- 2nd set x 10-12
- 3rd set x 8-10
Do a cool down exercise
6th & 7th Day Is Off
Repeat day one after this...
Reminder: If your lifting much more heavier weight, please use a back support belt or lumbar support to avoid any back injuries. Also, please do a warm up exercise(s) before the program and do a cool down exercise after it. Limit your exercise not more than an hour, maybe at first it is difficult to do this but if your focus on what your doing then you can make it approximately 40-45 minutes. And please guys and girls, don't show off, doing this makes no sense at all when you can't lift the barbell or dumbbell or worst it can get you to an injury that you will regret later. In my experience, I saw some guys put more plates to their barbell to do a bench press and what happens next is when he lifted the bar he's right elbow had been dislocated and the bar drops to his chest giving him more injuries. Estimate what you can do or what you can lift, push or pull with heavy weights. Have fun on the gym!
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