3 Days Routine For Beginners!
If you are new to weight training then this 3 day workout routine is perfect for you. It’s desi
gned so that you will train each muscle group once a week. Each workout consists of 3-6 exercises. That may not seem like very much, but it’s a good introduction to weight training.
Before every workout you will need to warm up for at least 10-15 minutes. Examples of warm ups could be running (treadmill or outdoors) or using an exercise bike. And after each workout you should also do a few exercises for your abs and lower back.
Training on Monday, Wednesday and Friday.
And rest on Tuesday, Thursday, Saturday and Sunday.
That’s just what I prefer, you can change it so that it fits you better.
But do not train 2 days in a row, because rest is really important.
This routine is an introduction to weight training and you should therefore focus on your technique and not how much weight you are lifting. When you have used this routine for a few weeks and learned the proper techniques for the exercises, then you can move on to a tougher workout program.
Monday: Back and Legs.
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Down | 3 | 10-12 |
| Seated Row | 3 | 10-12 |
| One Arm Dumbell Row | 3 | 10-12 |
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 12 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
Wednesday: Shoulders and Biceps.
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 4 | 8-12 |
| Dumbbell Lateral Rise | 3 | 10-12 |
| Seated Dumbbell Curl | 3 | 8-10 |
Friday: Chest and Triceps.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 10-12 |
| Cable Chest Press | 3 | 10-12 |
| Triceps Extension | 3 | 10-12 |
| Triceps Dip | 3 | Max |
This will be enough to get you started. When you are able to easily do 12 reps then it’s time to add more weight. I hope this is to a great help and I wish you the best of luck.