This is a three day workout where you train upper body and legs separately.
By training legs on their own day you are able to maximize work on quads and hamstring much better, but you also have to concentrate all the upper body workout in just two days.
I know that several people have a specific rule that they never break: leave legs alone!
I am not bound to that rule, and I trained my legs along with other smaller muscle groups on the same day.
Three Day Workout Example - Legs Separately
So let's get to the point, you can split your workout in three days of your choice, usually monday-wednesday-friday, but it's not a rule, you can train on the days you prefer as per your convenience.
Though I recommend to allow yourself a day for rest between workouts.
Day 1 - Chest, Shoulders, Triceps
When you do chest you also do shoulders and triceps because they are the complementary muscle groups. If you train all of them on the same day you do a killer workout.
You will get used to it, the best part is that you can rest all these muscle groups for a full week before you train them again.
|Chest||Barbell Bench Press||3x10||view|
|Chest||Cable Flys (Bent Over)||3x10|
|Shoulders||Dumbbell Shoulder Press||3x10||view|
|Shoulders||Lateral Raises (Standing)||3x10||view|
Day 2 - Back and Biceps
On day 2 we train back and biceps (which are the complementary muscles).
Reverse grip means that your palms are facing you like when you do chin-ups.
For the upright rows you should use a flat barbell and a close grip, then just pull up to your chin while you squeeze your shoulder blades.
|Back||Lat Machine (Reverse Grip)||3x10|
|Back||Low Pulley (Cable Seated Rows)||3x10||view|
|Back||Upright Rows (Barbell)||3x10|
|Biceps||Overhead Bicep Curls||3x10||view|
|Biceps||Seated Dumbbell Curls||2x10||view|
Day 3 - Legs
On the third day of this three day workout we train only legs and nothing else. Legs press, leg extension, leg curl and calf extension will cover all the lower body.
You notice that I keep high reps for leg exercises, in fact you get best results when you do sets of 15 to 20 reps. We use legs every day, they're used to endurance, so high reps is your best option.
|Legs||45° Leg Press||3x20||view|
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