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