Are you unsure about what you should be doing in the gym? Then give this workout programme a try. It is a 3 day workout split which trains a different muscle group each session.
Get a PDF version of the plan with images here.
Day one – Legs
Warm up
|
Exercise |
Duration |
Intensity |
|
Exercise Bike |
5-10 minutes. |
Low-Moderate |
Dynamic/Pre workout Stretches
|
Arm Circles |
10 front & 10 back swings |
|
Leg Swings |
10 reps |
|
Walking Lunges |
10 reps, both legs |
|
Hip Circles |
10 reps, both legs |
Workout:
Always start with lighter weights to warm up for your working sets.
|
Exercise |
Sets/Reps |
Duration |
|
Barbell Squats |
4 sets, 8 reps (heavy as possible) |
3-5 minute rest |
|
Stiff leg deadlift |
3 sets, 6-8 reps |
1-2 minute rest |
|
Leg press |
3 sets, 6-8 reps |
1-2 minute rest |
|
Dumbbell Lunges |
3 sets, 6-8 reps |
1-2 minute rest |
|
Leg curl |
3 sets, 6-8 reps |
1-2 minute rest |
|
Leg extension |
3 sets, 6-8 reps |
1-2 minute rest |
|
Kneeling Cable Crunches |
3 sets, 8-15 reps |
1-2 minute rest |
|
Cable Core Rotations |
3 sets, 8 -15 reps |
1-2 minute rest |
Post workout stretches:
|
Exercise |
Duration |
|
Hamstring stretch |
Hold for 15-20 seconds |
|
Quad stretch |
Hold for 15-20 seconds |
|
Calf stretch |
Hold for 15-20 seconds |
|
Lower back stretch |
Hold for 15-20 seconds |
|
Hip flexor stretch |
Hold for 15-20 seconds |
Day two – Push
Warm up
|
Exercise |
Duration |
Intensity |
|
Cross Trainer |
5-10 minutes. |
Low-Moderate |
Dynamic/Pre workout Stretches
|
Arm Circles |
10 front & 10 back swings |
|
Chest stretch |
Hold for 10 seconds |
|
Triceps stretch |
Hold for 10 seconds |
|
Rotator cuff warm up |
10 reps |
Workout:
Always start with lighter weights to warm up.
|
Exercise |
Sets/Reps |
Rest |
|
Bench Press |
4 sets, 8 reps |
1-2 minute rest |
|
Overhead Press |
3 sets, 8 reps |
45 seconds rest |
|
Incline Press |
4 sets, 6-8 reps |
1-2 minute rest |
|
Cable flys |
3 sets, 8-12 reps |
45 seconds rest |
|
Side & front raise |
Superset - 3, sets 8-12 (A superset is when you perform an exercises straight after the other with no rest.) |
30 seconds rest |
|
Rear delt flys |
3 sets, 8-12 reps |
45 seconds rest |
|
Skull crushers |
3 sets, 8-12 reps |
1-2 minute rest |
|
Cable Rope pull down |
3 sets, 8-12 reps |
30 seconds rest |
Post workout stretches:
|
Exercise |
Duration |
|
Chest stretch |
Hold for 15-20 seconds |
|
Upper back stretch |
Hold for 15-20 seconds |
|
Tricep stretch |
Hold for 15-20 seconds |
|
Shoulder stretch |
Hold for 15-20 seconds |
Day three – Pull
Warm up
|
Exercise |
Duration |
Intensity |
|
Rowing machine |
5-10 minutes. |
Low-Moderate |
Dynamic/Pre workout Stretches
|
Arm Circles |
10 front & 10 back swings |
|
Hip circles |
10 Circles |
|
Leg swings |
10 swings |
|
Rotator cuff warm up |
10 reps |
|
Glute Stretch |
Hold for 10 seconds |
|
Lower back stretch |
Hold for 10 seconds |
Workout:
Always start with lighter weights to warm up.
|
Exercise |
Sets/Reps |
Rest |
|
Deadlift |
5 sets, 5 reps |
2-3 minute rest |
|
Barbell bent over row |
4 sets, 10 reps |
1-2 minute rest |
|
Lat pull down |
3 sets,8-12 reps |
1 minute rest |
|
Cable Row |
3 sets,8-12 reps |
1 minute rest |
|
Dumbbell Preacher Curls |
3 sets,8-12 reps |
45 seconds rest |
|
Barbell Curl |
3 sets,8-12 reps |
45 seconds rest |
|
Reverse Crunch |
3/until failure |
30 seconds |
|
Plank |
3/until failure |
30 seconds rest |
Post workout stretches:
|
Exercise |
Duration |
|
Lower back stretch |
Hold for 15-20 seconds |
|
Upper back stretch |
Hold for 15-20 seconds |
|
Bicep stretch |
Hold for 15-20 seconds |
|
Shoulder stretch |
Hold for 15-20 seconds |
|
Glute stretch |
Hold for 15-20 seconds |
|
Hamstring stretch |
Hold for 15-20 seconds |
|
Hip Flexor stretch |
Hold for 15-20 seconds |
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