Sample 3-Day Workout
Using Mon/Wed/Fri training schedule, a sample workout routine could be:
Monday: Chest/Triceps/Shoulders
Exercise | Sets | Reps |
Dumbbell presses on flat bench | 2 | 8-10 |
Dumbbell presses on incline bench | 2 | 10-12 |
Standing barbell military presses | 2 | 10-12 |
Cable crossover flies (focus on contraction) | 2 | 12-15 |
Standing barbell military presses | 2 | 10-12 |
Lateral dumbbell deltoid raises | 2 | 12-15 |
Dips | 2 | 10-12 |
Skullcrushers with EZ-bar | 2 | 10-12 |
Tricep V-bar pushdowns | 2 | 10-12 |
Tuesday: Rest
Wednesday: Back/Biceps/Forearms/Abs
Exercise | Sets | Reps |
Deadlifts | 3 | 10-12 |
Reverse-grip lat pulls | 2 | 10-12 |
Dumbbell rows | 2 | 10-12 |
Chins | 2 | 10-12 |
Preacher curls with EZ-bar | 2 | 10-12 |
Standing alternating dumbbell bicep curls | 2 | 10-12 |
Seated dumbbell hammer curls | 2 | 8-10 |
Reverse bicep curls with straight bar | 2 | 12-15 |
Ab-machine of choice (Nautilus recommended) | 2 | 10-12 |
Crunches | 3 | Unlim. |
Thursday: Rest
Friday: Legs
Exercise | Sets | Reps |
Squats | 3 | 10-12 |
Leg presses (plate-loaded machine) | 2 | 8-10 |
Leg extension machine | 2 | 10-12 |
Seated hamstring curls | 2 | 10-12 |
Face-down hamstring curls | 2 | 10-12 |
Standing calf presses | 3 | 8-10 |
Donkey calf presses | 2 | 10-12 |
Lying calf presses | 2 | 10-12 |
Weekend: Rest
Sample 4-Day Workout
A 4-day schedule could span Mon/Tue/Thu/Fri, similar to what we used in the beginner-step. Here’s a sample workout routine
Monday: Back/Biceps/Forearms
Exercise | Sets | Reps |
Deadlifts | 3 | 10-12 |
Chins | 2 | 10-12 |
Dumbbell rows | 2 | 10-12 |
Dumbbell shrugs | 2 | 10-12 |
Preacher curls with EZ-bar | 2 | 10-12 |
Seated dumbbell bicep curls | 2 | 10-12 |
Rope hammer curls | 2 | 8-10 |
Reverse bicep curls with straight bar | 2 | 12-15 |
Forearm rolls w. barbell over bench | 3 | 8-10 |
Tuesday: Shoulders*/Calfs/Abs
Exercise | Sets | Reps |
Lateral dumbbell deltoid raises | 3 | 12-15 |
One-hand cable lateral deltoid raises | 2 | 12-15 |
Shoulder machine of choice (Nautilus or Hammer Strength recommended) | 2 | 10-12 |
Standing calf presses | 3 | 10-12 |
Donkey calf presses | 2 | 10-12 |
Seated calf presses | 2 | 10-12 |
Ab-machine of choice (Nautilus recommended) | 2 | 10-12 |
Crunches | 3 | Unlim. |
* excluding anterior delts
Wednesday: Rest
Thursday: Quads/Hamstrings
Exercise | Sets | Reps |
Squats | 3 | 10-12 |
Leg presses (plate-loaded machine) | 2 | 10-12 |
Leg extension machine | 2 | 10-12 |
Seated hamstring curls | 2 | 10-12 |
Kneeling one-leg hamstring curls | 2 | 10-12 |
Face-down hamstring curls | 2 | 10-12 |
Friday: Chest/Triceps
Exercise | Sets | Reps |
Dumbbell presses on flat bench | 2 | 8-10 |
Dumbbell presses on incline bench | 2 | 10-12 |
Cablecross flies (focus on contraction) | 2 | 12-15 |
Standing barbell military presses | 2 | 10-12 |
Lateral dumbbell deltoid raises | 2 | 12-15 |
Dips | 3 | 10-12 |
Skullcrushers with EZ-bar | 2 | 10-12 |
Tricep V-bar pushdowns | 2 | 10-12 |
Weekend: Rest
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