3 Days A Week ... Best Exercises

Tone

Tone

Member
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
 
Im thinking a traditional push/pull would work real nice here.
Mon-chest,shoulders, tris
Tues-back, bis, traps
Wed-legs,abs
 
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..
 
Look into Mark Ripptoe's Starting Strength.

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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.
 
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.
 
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.
 
buuzer0 said:
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.
Click to expand...

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.
 
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.
 
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