3 Day Workout

A friend of mine does cardio 5 days a week by riding her bike, and wants a 3 day workout split to tone and grow muscle. Here is my suggestion:

Day 1:

Chest + Triceps

5 sets of dumbbell flat bench (10-12 reps, no more than 60 seconds rest between sets)

3 sets of dumbbell inclined bench (10-12 reps, no more than 60 seconds rest between sets)

5 sets of dips (either on a dip station, or dips from bench) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of triceps pushdowns (either straight bar or rope) (10-12 reps, no more than 60 seconds rest between sets)

Day 2: Back and Biceps

5 sets of pull-ups or lat pull downs on machine (wide grip) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of chin-ups or lat pull downs on machine (close grip) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of Seated Cable rows or Bent Over Dumbbell Rows (10-12 reps, no more than 60 seconds rest between sets)

3 sets of hammer curls (10-12 reps, no more than 60 seconds rest between sets)

3 sets of preacher curls (10-12 reps, no more than 60 seconds rest between sets)

3 sets of inclined dumbbell curls (slow reps, squeeze at top, 8-10 reps)

 

Day 3: Legs + Shoulders

Racetrack lunges- go into cardio room or open area. Grab two dumbbells and walk in a circle. 3 sets

supersetted with

Wallsits- 30 seconds for 3 sets

supersetted with

dumbbell squats- grab a heavy dumbbell from the top of the weight, squat until it touches the ground and back up. 3 sets of 10

*Supersets are sets without rest where you go from one exercise to another back to back

Lateral Raises- 3 sets, light weight, 12-25 reps

Frontal Raises- 3 sets, light weight, 12-25 reps

Shoulder press (machine or dumbbells)- 3 sets, moderate weight (8-12 reps)

Rear Delts- 3 sets, light weight, 12-25 reps (you can do this on a reverse pec deck machine, or attached a rope to a pulley, put it face level, pull rope towards face concentrating on your back shoulders).

 

 

Kick ass, take names.

 
Dustin

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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