This is a three day workout where you train upper body and legs separately.

workout sheetBy 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
Triceps French Press 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
Quads Leg Extension 3x15 view
Hamstrings Leg Curl 3x15 view
Calfs Calf Extension 3x20


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