A 3 day workout is great for those who have very little time to go to the gym. Most people worry because they think that 3 days is not enough to work on all muscle groups. Well, check out this 3 hard core workout that you can do 3 days in a week. You can repeat them more throughout the whole week but 3 will be enough.
On day 1, you will work on mostly your legs and back. Here are the exercises you will need to do.
- Squats – do 4 sets of 12, 10, 8 and then 6 repetitions
- Horizontal Leg Press – 3 sets of 10 repetitions
- Deadlifts – 3 sets of 6 repetitions, use the heaviest weight you can carry
- Standing Calf Raise – 6 sets with the maximum number of repetitions you can do
- Wide Grill Pull Ups – 3 sets of 10 repetitions
- One Arm Dumbbell Row – 2 sets of 12 repetitions
- Hyperextension – 3 sets of 12 repetitions
- Seated Row – 3 sets of 10 repetitions
On day 2, you shall focus on your shoulders and chest.
- Cable Crossovers – 3 sets of 12 repetitions
- Barbell Bench Press – 4 sets of 8 repetitions
- Incline Dumbbell Bench Press – 3 sets of 10 repetitions
- Incline Dumbbell Flys – 3 sets of 10 repetitions
- Dumbbell Lateral Raise – 3 sets of 8 repetitions
- Military Press – 3 sets of 8 repetitions
- Dumbbell Reverse Fly – 3 sets of 10 repetitions
- Dumbbell Shrugs – 3 sets of 12 repetitions
On day 3, you will work on your arms.
- Triceps Dip – 3 sets of 10 repetitions
- Close Grip Bench Press – 3 sets of 6 repetitions with the heaviest weight you can carry
- Lying Triceps Extensions – 3 sets of 10 repetitions
- Standing Bicep Curls – 3 sets of 8 repetitions
- Incline Dumbbell Curl – 3 sets of 20 repetitions
- Preacher Curl – 3 sets of 12 slow repetitions
These are 3 of the most hardcore workout routines for men. Here are some of the tips you need to follow to make sure that you get the best results out of it.
- Warm up on a stationary bike or 10 minutes or more. Warm ups are very important in every workout routine.
- If you are drinking whey protein supplements, make sure that you drink them at the right time of the day. First, from the moment you wake up. Second, 40 minutes before the workout. Third, right after your workout. These drinking schedules will ensure that your muscles recover faster.
- Give yourself an ample amount of time to recover. Your muscles grow when you rest, not while you are working out. Do not over train yourself.
- Keep yourself hydrated. A lot of electrolytes will be lost from your body after working out. So keep on drinking water while working out.
- Be keen with your diet and food preparations. Remember that nutrition and food must be your top priority; otherwise, you will grow weak instead of strong.
That should be it! Easy, right? Now all you need is the motivation to stay on track and to keep on going! Never skip a day of cardio in between as well.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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