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Sample Routine - 3 days Equipment: Beginner
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Sample Routine - 3 days Equipment: Beginner
- Begin by warming up with some light cardio. When I mean light, I mean you just want to break a sweat at a moderate intensity. No static stretching, just get your body moving.
Here is a sample plan, of sets and reps included (Most exercises involve machines to begin with)
How many days can you dedicate to the gym?
-DAY 1
DAY 2
DAY 3
* Complete a 5 min warm up, the workout within 55minutes, and you have the option to do cardio after exercise or on your days off. Gradually ease into cardio
Here is a sample plan, of sets and reps included (Most exercises involve machines to begin with)
How many days can you dedicate to the gym?
-DAY 1
CHEST
Machine Bench Press x3 x6 to 8
Incline Machine or Bench Press x2 x6 to 8
Dips with Bodyweight assisting machine (Use machine and adjust weight accordingly) 2 6 to 8
TRICEPS
Cable Tricep Extensions (Lay back on bench) 2 6 to 8
Cable Pushdowns (Use straight bar on machine) 2 6 to 8
Curl Bar or DB Overhead Extensions (Standing) 1 6 to 8
BACK
Machine Rows (Back Straight throughout exercise) 2 6 to 8
Lat Pull Downs to FRONT OF FACE (Use machine, and wide bar) 2 6 to 8
DAY 2
LEGS
1/4 range Squats (Can use smith machine) 3 6 to 8
Leg Press (Use any machine similar) 2 6 to 8
Lunges – Step forward one foot, then back 1 8 to 10
Leg Curls (machine) 2 8 to 10
BICEPS
Curl Bar Curls (Use EZ curl bar) 2 6 to 8
Alternating Dumbbell Curls (Dumbell curls) 2 6 to 8
SHOULDERS
Seated Machine Press (Use bench with flat back) 3 6 to 8
Side Lateral Dumbbell Raises (Standing) 2 8 to 10
DAY 3
* I have now modified this to a 3 day scheduleTRAPS
Barbell Shrugs (Can use Smith Machine [SM]) 3 8 to 10
CALVES
Standing Calf Raises (Heel must hang over an edge) 2 8 to 10
Single leg Calf Raises (Heel must hang then push) 2 8 to 10
FOREARMS
Barbell Wrist Curl (Seated on edge of bench) 2 8 to 10
Reverse Barbell Wrist Curl (reverse of above) 2 8 to 10
ABS
Crunches (regular sit ups) 2 12 ***No pressure on neck, head should be straight
Leg Raises (seated on edge of bench, raise legs) 2 12
* Complete a 5 min warm up, the workout within 55minutes, and you have the option to do cardio after exercise or on your days off. Gradually ease into cardio
Similar topics
» Sample Routine - 3 days Equipment: Intermediate
» Sample Routine - 3 day No equipment Bodyweight: Intermediate
» Sample Routine - 3 day Rest Pause Training
» Cardio Routine - Circuit
» Sample Routine - 3 day No equipment Bodyweight: Intermediate
» Sample Routine - 3 day Rest Pause Training
» Cardio Routine - Circuit
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