DAY ONE

Chest
(4 sets each @ 12-12-10-10 reps)

Flat Presses – Decline or Incline - Pec Deck – Chest Dips
(or = alternate each week – Decline/Cross Overs, Incline/Cross Ups)

Biceps
(3 sets each @ 12-12-10 reps)

Dumbbell Curls - Barbell Curls - Reverse Curls

Calves
(4 sets each @ 12-12-10-10 reps)

Standing Raises – Seated Raises

Abdominals
(4 sets each @ max reps)

Upper – Lower

DAY TWO

Back
(4 sets each @ 12-12-10-10 reps)

Upper Rows – Pull-ups / Pull-downs – Lower Rows

Triceps
(3 sets each @ 12-12-10 reps)

Close-Grip Bench - Skull Crushers - Tricep Dips

Traps
(4 sets each @ 12-12-10-10 reps)

Shrugs
(choose 2 forms of Shrugs)

Obliques
(4 sets @ max reps)

DAY THREE

Shoulders
(4 sets each @ 12-12-10-10 reps)

Military Presses – Side Laterals – Front Laterals

Legs
(4 sets each @ 12-12-10-10 reps)

Leg Presses/Lunges – Leg Extensions – Leg Curls

Abdominals
(4 sets each @ max reps)

Upper – Lower

Even though you can choose which days to go to the gym, it is recommended to leave at least one day of rest between each workout.

Here is the suggested combination for your easy 3-day workout routine.

• Day 1 – Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 2 – Day off
• Day 3 – Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 4 – Day off
• Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 6 - Day off
• Day 7 – Day off

Advising you on which specific exercises to perform isn’t necessary because everybody has access to different training equipment and they have their preferred exercises for each muscle group. Instead, focus on what muscle groups to combine when exercising and how to efficiently distribute your 3-day workout routine.

Keep in mind that the entire workout shouldn’t take more than an hour and a half, including the cardiovascular training. In order to work each muscle group adequately in such a short time, you’ll have to carry out 3 sets of 3 different exercises  and 8-12 reps for each set.

Take 1 or 2 days rest between workouts based on your recovery ability. Beginners should take 2 days rest and on their 1st week of training, perform 2 sets instead of 3 sets – on week #2 go to 3 sets per exercise. Increase the weight used whenever possible, but never at the expense of good form. Rest between sets should be in the 3 to 5 minute range.

Stay on this program for 6 weeks then move on to a different program to prevent staleness. Individual progress is always based on several factors: individual genetics, adequate rest, stress levels in other aspects of your life (work & family), and proper nutrition. Some of these factors can be controlled while others obviously cannot.

Try to get at least 8 hours sleep per night. Aim to eliminate other sources of stress. Nutrition can spell success or failure – it is far too complex a subject to go into at this point, especially if your goals are bodybuilding, but try to consume 1.5 grams of protein per pound of bodyweight per day (example – a 200 pound man needs at least 300 grams of protein per day).

Here is the workout program: