3 Days A Week ... Best Exercises

  1. Registered User
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Location
    Iowa
    Age
    31
    Posts
    458
    Rep Power
    300

    3 Days A Week ... Best Exercises


    So, I just got new hours in my office and I am only able to workout during my morning break from 9-11am. I am only able to get to the gym on Mondays, Tuesdays, and Wednesdays. I really want to gain a lot of strength and size in the next few months before summer hits --

    My question is, how should i break up my workouts so i won't overtrain, since i am working out 3 days on, and 4 days off. Kinda sucks but its the only time i can get to the gym.

    Here are my main exercises:

    Squat
    Deadlift
    Pull Ups
    Seated Rows
    Bench
    Incline
    Decline
    Dips
    flys
    Military Press
    Lat/Front/bent Raises
    Shrugs
    Upright Rows

    That is in no particular order... just wondering how to break these up..

    Mon, Tues, Wed

    Thanks

  2. Registered User
    Goody's Avatar
    Stats
    6'1"  250 lbs.
    Join Date
    Aug 2008
    Posts
    19
    Rep Power
    82

    Im thinking a traditional push/pull would work real nice here.
    Mon-chest,shoulders, tris
    Tues-back, bis, traps
    Wed-legs,abs
  3. Registered User
    MM11's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Nov 2007
    Location
    Ohio
    Age
    28
    Posts
    1,818
    Rep Power
    17826

    I would do legs, push, pull. do legs Monday so by Weds you have recovered enough from squats to Dead lift. you should see some nice results like this..
    •   
       

  4. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    Look into Mark Ripptoe's Starting Strength.

    http://www.startingstrength.net/workouts/
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  5. Registered User
    hitsquaddd's Avatar
    Stats
    5'9"  187 lbs.
    Join Date
    Jan 2009
    Age
    23
    Posts
    55
    Rep Power
    95

    don't worry about "overtraining" tbh i don't believe in overtraining... just under-resting (does that make sense?). 3 days on (in a row) and 4 days off? if i had to train like that, i'd work my muscles to the fullest because those 4 straight days off should be enough to get you good to go.
  6. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,438
    Rep Power
    3729898

    i disagree. iver training can cause alot of damage to your muscles. i had this problem in high school. i would over train and i didnt grow that fast. now i do minimal traing, short and intense and this year is the best year of training i have had. as far as your workout goes, i would split it monday, wednesday, friday. push, pull, then legs. almost like a 5x5 program.
  7. Registered User
    buuzer0's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Jan 2009
    Location
    FL
    Posts
    451
    Rep Power
    294

    I typically do Monday, Tuesday, Wednesday in the gym, sometimes getting in on the odd thursday or saturday if I can, but mainly those first 3 days of the week and below is my typical routine. I can't spend much more than 45 minutes to an hour in the gym, so I'm all business and do alternating sets (meaning, one excersice, and then another for the other muscle that I'm training that day, right after. Very little down time during my time in the gym!)

    Monday (Chest and Biceps, with some abs thrown in)
    Bench barbell 4 sets and Bicep dumbell curls 4 sets, alternating
    Incline 3 sets barbell or dumbell and incline crunches, alternating
    Curl bar 2 or 3 sets and another ab exercise, alternating
    Pec Fly machine 3 sets and curl machine 3 sets, alternating
    12 minutes HIIT on a cardio machine, usually elliptical or bike

    Tuesday (Legs and shoulders)
    4 sets of squats and 3 sets of dumbell forward raises supersetted with dumbell shoulder shrugs alternating
    3 sets leg press and 3 sets on a shoulder machine alternating
    3 sets on calf raise machine and 3 sets on different shoulder machine alternating
    3 sets leg curls and 3 sets leg extensions alternating

    Wednesday (Back and triceps)
    3 sets lat pulldown machine 3 sets tricep pulldown machine alternating
    3 sets seated rows with close grip, 3 sets rope pulldown for triceps alternating
    3 sets seated rows with wide grip, 3 sets ab exercise of some sort alternating
    3 sets seated tricep machine, 3 sets seated back fly machine alternating
    3 sets dips, 3 sets lower back incline thing (don't know what it's called) alternating
    12 minutes HIIT on a cardio machine, usually elliptical or bike

    I know that I'm missing deadlift and pullups, these are exercises I hope to incorporate this year.
  8. Registered User
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Location
    Iowa
    Age
    31
    Posts
    458
    Rep Power
    300

    Quote Originally Posted by buuzer0 View Post
    I typically do Monday, Tuesday, Wednesday in the gym, sometimes getting in on the odd thursday or saturday if I can, but mainly those first 3 days of the week and below is my typical routine. I can't spend much more than 45 minutes to an hour in the gym, so I'm all business and do alternating sets (meaning, one excersice, and then another for the other muscle that I'm training that day, right after. Very little down time during my time in the gym!)

    Monday (Chest and Biceps, with some abs thrown in)
    Bench barbell 4 sets and Bicep dumbell curls 4 sets, alternating
    Incline 3 sets barbell or dumbell and incline crunches, alternating
    Curl bar 2 or 3 sets and another ab exercise, alternating
    Pec Fly machine 3 sets and curl machine 3 sets, alternating
    12 minutes HIIT on a cardio machine, usually elliptical or bike

    Tuesday (Legs and shoulders)
    4 sets of squats and 3 sets of dumbell forward raises supersetted with dumbell shoulder shrugs alternating
    3 sets leg press and 3 sets on a shoulder machine alternating
    3 sets on calf raise machine and 3 sets on different shoulder machine alternating
    3 sets leg curls and 3 sets leg extensions alternating

    Wednesday (Back and triceps)
    3 sets lat pulldown machine 3 sets tricep pulldown machine alternating
    3 sets seated rows with close grip, 3 sets rope pulldown for triceps alternating
    3 sets seated rows with wide grip, 3 sets ab exercise of some sort alternating
    3 sets seated tricep machine, 3 sets seated back fly machine alternating
    3 sets dips, 3 sets lower back incline thing (don't know what it's called) alternating
    12 minutes HIIT on a cardio machine, usually elliptical or bike

    I know that I'm missing deadlift and pullups, these are exercises I hope to incorporate this year.
    Thanks for the comment... I too only have about an hour to spend in the gym, that is if i want to get a shower in berfore i go back to work lol... I am just wondering what type of results this workout has produced for you. I might switch up some of the exercises, but doing this seems like i can get most of the lifts in that i need.
  9. Registered User
    buuzer0's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Jan 2009
    Location
    FL
    Posts
    451
    Rep Power
    294

    I feel like I've had pretty good results... I don't know specifics like body fat percentage but I'm pretty happy when I look in the mirror. I've gained a decent amount of muscle mass in the past year, mainly because I finally stopped neglecting my legs. I neglected cardio for a while too, but now I try to get in some HIIT at least twice during the week. I sit at a desk all day at work and I definitely don't want to end up looking like my coworkers!

    Probably the one thing I'm not really hardcore on is my nutrition... I love food too damn much to not eat what I like to eat, within reason. If I want to go out to a restaurant and order a slab of babyback ribs, I will, but I might just eat half there and save the other half for later.

    I'm 27, a little over 6'2", weigh about 205lbs.

    I think as long as your workout is INTENSE, you'll be ok. Break a sweat!

    Hope this has been helpful.
  •   

      
     

Similar Forum Threads

  1. working out 3 days a week
    By Bigguy851 in forum Weight Loss
    Replies: 7
    Last Post: 07-13-2008, 03:45 PM
  2. DAYS A WEEK of training
    By hawks31 in forum Exercise Science
    Replies: 6
    Last Post: 09-19-2007, 12:16 PM
  3. how many days a week
    By shaggy in forum Exercise Science
    Replies: 7
    Last Post: 06-03-2006, 12:54 PM
  4. GVT only 4 days /week ????
    By curt2go in forum Exercise Science
    Replies: 5
    Last Post: 12-20-2002, 01:54 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in