3 Day Workout For Beginners
Workout Summary:
| Training Level: | Beginner | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 3 | |
| Workout Type: | Split | |
| Submitted By: | Damien |
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Description of Workout:
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
Daily Workout Schedule:
| Monday - Chest and Triceps | ||
| Chest |
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| Exercise | Sets | Reps |
| Dumbbell Bench Press | 4 | 12,10,10,10 |
| Incline Bench Press | 2 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Dip | 3 | Failure |
| Lying Tricep Extension | 3 | 10 |
| Workout Notes: |
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Tuesday: Rest Day
| Wednesday - Back and Biceps | ||
| Back |
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| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 10 |
| Seated Row | 3 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Workout Notes: |
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Thursday: Rest Day
| Friday - Legs and Shoulders | ||
| Legs |
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| Exercise | Sets | Reps |
| 45 Degree Leg Press | 4 | 12,10,10,10 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Workout Notes: |
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Saturday and Sunday: Rest Days
