Thread: 3 day work out routine

That looks good to me.

You might put a day of rest between back and legs but there isn`t a hell of a lot of options with only 3 days.

cheers, hes only looking to loose weight and tone up, so guna keep him on low weight high reps

day 1 - chest bi's and tris
day 2 - shoulders, traps and back
day 3 - legs

Day 1 routine - chest - bench press 3 sets 12-15 reps
Flys 2 sets 12-15 reps
Bi's - bicep curls 2 sets 13-16 reps
incline curls 2 sets 13-16 reps
Tri's - widegrip pulldowns 2 sets 12-15 reps
cg bench press 2 sets 15-20 reps

Day 2 routine - Shoulders - DB shoulder press 2 sets 13-16 reps
barbel upright row 2 sets 12-15 reps
dumbel rear deltoid row 2 sets 12-15 reps
Traps - Dumbel shrugs 3 sets 12-15 reps
Back - pull ups 2 sets of cg and wide grip many reps as possible to start with
- over head 1 arm cable rows, 2 sets 12-15 reps
- dead lifts 2 sets 12-15 reps

Day 3 routine - Legs - lying leg curls 2 sets 12-15 reps
leg press 2 sets 12-15 reps
leg extensions 2 sets 12-15 reps
standing leg calf raise 2 sets

Abs add them on shortest day, 3 sets of 15-20 reps

This is what ive come up for him to do so far. alot of excersise are ones i do but i have made them high reps low weight, and i know their good excersises from experiance myself, havent botherd putting in forearm work outs as they will get hit on biceps and hes only interrested in loosing weight and toning up. not bulking or getting bigger. feel free to critise

thanks

Neo

ahh also im getting him to add cardio on to each fo the three days

Originally Posted by sgtneo

cheers, hes only looking to loose weight and tone up, so guna keep him on low weight high reps

Dont bother. Thats a myth.

Originally Posted by sgtneo

ahh also im getting him to add cardio on to each fo the three days

Wouldnt suggest cardio on leg days. Better to do cardio on off days. Dont forget he needs to fix his diet as well, else results will be minimal to negligable.

lol i will get him to do cardio on 2 of the days, hes one of these people that thinkgs bodybuilders look horrible but the work out look good then? didnt want to give it to him if it was crap, also i dont think hes one to stick to a diet so he will have to do plently of cardio and loads of work to loose weight and keep it that way

Originally Posted by sgtneo

hes one of these people that thinkgs bodybuilders look horrible

Tell him that kind of a body dosent 'just happen' so he need not fear about looking like a pro BB anytime soon

Originally Posted by sgtneo

but the work out look good then? didnt want to give it to him if it was crap,

BP+CG BP... mm .. i dont think so you need do both in 1wo. Anyways, here is my current 3 day split. MIght help you.Beginning my weight gain

Originally Posted by sgtneo

also i dont think hes one to stick to a diet so he will have to do plently of cardio and loads of work to loose weight and keep it that way

Too much cardio will not help. He will end up loosing LBM. Diet is key to loosing OR gaining. Else tell him not to expect much.

i might change the cg for lying tricep extensions then, so he will have new work out sorted tomoz, i cant wait till i finish college in 2 months, full time work and i can afford to start my proper diet, cant wiat to see some serious gains