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Free Weight 3 dayCreated by sibergrrl
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Workout Programs → Free Weight 3 day
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Summary
3 Workouts / 24 Exercises
9% Cardio / 91% Strength Training
Latest Exercisers
Workout Program Description
I have a set of Powerblocks at work and a home gym. I've scaled this 3 day split to only exercises i can do with freeweights.
Workouts
Description
my basic 3 day workout covering all the muscle groups. Monday: Chest, Shoulders, Triceps. Wednesday: Back, Biceps, Forearms. Friday: Legs. One set of Abs every workout day. I do cardio 3 days a week, in addition.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill 00:05:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Pullups 3 sets: 6 reps, 6 reps, 6 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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One-Arm Dumbbell Row 3 sets: 10 reps, 10 reps, 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Inverted Row 3 sets: 10 reps, 10 reps, 10 reps Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g... |
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Back Extensions 3 sets: 20 reps, 20 reps, 20 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Barbell Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Dumbbell Curl - Seated 3 sets: 10 reps, 10 reps, 10 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
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Wrist Curl - Dumbbell, Palms-Up 3 sets: 20 reps, 20 reps, 20 reps Works the inner arm side of your forearms. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart. Lean foreward and place forearms on upper thighs, pa... |
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Crunch - Oblique 3 sets: 10 reps, 10 reps, 10 reps Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
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Treadmill Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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dricaas |
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ksteagallKeri Steagall from Fort Worth, Texas (Northwest YMCA) |
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gregkerrfrom United States |
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