3 day workout program

[sportsnh]

Hey Guys,

I use to be big into lifting/agility/endurance back in middle/high school when I was playing hockey. I've been out of the workout routine for several years now, just joined PF (don't make fun of me I know the gym is pretty crappy) but I was looking for a good 3day workout routine to do there that includes mostly upper body/abs. The agility and cardio I've already got a good routine for.

Thanks

 

[matt8483]

No lower body?

 

[sportsnh]

My knees are pretty much gone from hockey/having 3 surgeries so I can't do much of a lower body workout expect for just elliptical/bike & very light squats

 

[matt8483]

Gotcha. That's unfortunate because lower body exercise will only assist the upper body. I would do a M/WF then.

Example:

Monday- chest/tri
Flat bench press 4 sets- 12,10,8,6
Incline bench press 4 sets- 12,10,8,6
D/B flys incline 4 sets- 12,10,8,6
Cable crossovers 4 sets- 12,10,8,6
Tri pushdowns 2 sets- 15,12
Close grip bench 2 sets- 15,12

ABS- all to failure-hanging leg raises 4 sets
Sit up on decline bench 4 sets

Wednesday- back/bis
Bent over rows 4 sets- 12,10,8,6
D/B rows 4 sets- 12,10,8,6
Lat pulldowns 4 sets- 12,10,8,6
Lat pulldowns underhand grip 4 sets- 12,10,8,6
Standing B/B curls 2 sets- 15,12
Standing D/B curls 2 sets- 15,12

Abs- all to failure- leg raises
Crunches with medicine ball

Friday- shoulders/forearms
Overhead D/B press 4 sets- 12,10,8,6
Military press 4 sets- 12,10,8,6
Upright rows 4 sets- 12,10,8,6
D/B raises 4 sets- 12,10,8,6
Wrist curls 4 sets- 12,10,8,6
Reverse wrist curls 4 sets- 12,10,8,6

Abs- all to failure- repeat Monday's routine.

 

[matt8483]

Also, forgot to add. As u go down in reps, go up in weight

 

[sportsnh]

Thanks bud--I did my Monday lifts on Saturday night and I'm still feeling it today (guess that's the payback for taking a year or so off from lifting) lol.

Any advice on how to cut ~10 pounds from my waist without losing muscle mass from my arms? I'm afraid that the treadmill/biking/elliptical for an hour to 1.5 hrs 4 to 5 times a week will affect my muscle mass???

 

[JohnRock]

It probably will. I suggest ditching the long slow cardio for shorter, more intense resistance cardio.

 

[sportsnh]

Thankssss I've been hitting the gym doing this routine and feeling pretty sore afterwards

Gotcha. That's unfortunate because lower body exercise will only assist the upper body. I would do a M/WF then.

Example:

Monday- chest/tri
Flat bench press 4 sets- 12,10,8,6
Incline bench press 4 sets- 12,10,8,6
D/B flys incline 4 sets- 12,10,8,6
Cable crossovers 4 sets- 12,10,8,6
Tri pushdowns 2 sets- 15,12
Close grip bench 2 sets- 15,12

ABS- all to failure-hanging leg raises 4 sets
Sit up on decline bench 4 sets

Wednesday- back/bis
Bent over rows 4 sets- 12,10,8,6
D/B rows 4 sets- 12,10,8,6
Lat pulldowns 4 sets- 12,10,8,6
Lat pulldowns underhand grip 4 sets- 12,10,8,6
Standing B/B curls 2 sets- 15,12
Standing D/B curls 2 sets- 15,12

Abs- all to failure- leg raises
Crunches with medicine ball

Friday- shoulders/forearms
Overhead D/B press 4 sets- 12,10,8,6
Military press 4 sets- 12,10,8,6
Upright rows 4 sets- 12,10,8,6
D/B raises 4 sets- 12,10,8,6
Wrist curls 4 sets- 12,10,8,6
Reverse wrist curls 4 sets- 12,10,8,6

Abs- all to failure- repeat Monday's routine.

 

[sportsnh]

On the days that I'm lifting I'm doing 20 minutes on the treadmill at 7mph now and on Tues/Thurs I'm doing longer cardio on the elliptical or bike but taking an extra dose of protein on those days to help prevent muscle loss

It probably will. I suggest ditching the long slow cardio for shorter, more intense resistance cardio.

 

[R1balla]

DC is where its at for 3 day routines IMO

 

[bfoley]

DC is where its at for 3 day routines IMO

I was going to say the something. DC is an excellent routine.

 

[MuscleGauge1]

My knees are pretty much gone from hockey/having 3 surgeries so I can't do much of a lower body workout expect for just elliptical/bike & very light squats

There are some pretty bad ass knee wraps you can buy. Check it out online, I had ACL surgery also from playing sports so I understand, but I wouldn't suggest completely skipping lower body. Maybe just do what you can. Or take a couple PT sessions and use the workouts on your own time. (saves lots of money)

 

[sportsnh]

I had plica surgery in both knees and then tore my meniscus in one of my knees and was in PT for like 4 months after each surgery. I miss working out my lower body but my knees are wickeddd sore after a 20 minute run on the treadmill or even after a light leg press workout----I'll def check out some of the wraps online tho & see if those can help

 

[sportsnh]

DC is where its at for 3 day routines IMO

Don't wanna sound dumb but what is "DC"???

 

[Tomahawk88]

Don't wanna sound dumb but what is "DC"???

Dogg Crapp

 

[AaronJP1]

Gotcha. That's unfortunate because lower body exercise will only assist the upper body. I would do a M/WF then.

Example:

Monday- chest/tri
Flat bench press 4 sets- 12,10,8,6
Incline bench press 4 sets- 12,10,8,6
D/B flys incline 4 sets- 12,10,8,6
Cable crossovers 4 sets- 12,10,8,6
Tri pushdowns 2 sets- 15,12
Close grip bench 2 sets- 15,12

ABS- all to failure-hanging leg raises 4 sets
Sit up on decline bench 4 sets

Wednesday- back/bis
Bent over rows 4 sets- 12,10,8,6
D/B rows 4 sets- 12,10,8,6
Lat pulldowns 4 sets- 12,10,8,6
Lat pulldowns underhand grip 4 sets- 12,10,8,6
Standing B/B curls 2 sets- 15,12
Standing D/B curls 2 sets- 15,12

Abs- all to failure- leg raises
Crunches with medicine ball

Friday- shoulders/forearms
Overhead D/B press 4 sets- 12,10,8,6
Military press 4 sets- 12,10,8,6
Upright rows 4 sets- 12,10,8,6
D/B raises 4 sets- 12,10,8,6
Wrist curls 4 sets- 12,10,8,6
Reverse wrist curls 4 sets- 12,10,8,6

Abs- all to failure- repeat Monday's routine.

Nice routine