When it comes to working out, 3 workouts a week is the absolute minimum you should be doing. Of course, if you have an incredibly active lifestyle, then a 3 day workout at the gym is not so bad.
But most of us tend to have desk jobs and aren’t running after kids all day, let alone living on salad and soy. And although going to the gym should be as important as brushing your teeth, we tend to put it on hold if there is anything remotely more interesting to do in its place.
A 3 day workout, however, is manageable for most women, so there’s no excuse why you shouldn’t be able to complete this 3 day workout each and every week.
Avoid consecutive workouts
If possible, separate your 3 day workout with at least one rest day in between, so that your workout looks something like this:
Day 1: Workout
Day 2: Rest
Day 3: Workout
Day 4: Rest
Day 5: Rest
Day 6: Workout
Day 7: Rest
Keep in mind that when 1 hour per day for 3 days is all you have to devote to keeping fit, you cannot afford to turn your gym visits into social affairs. You need to get in, get your sweat on, and get out. It’s not going to be that simple at first, but once you get into your routine, it’ll become habitual.
The suggested workout routine listed below is just that, a suggestion. If there is a body part you feel needs to be better developed or you have problems of some sort with certain areas, then hire a personal trainer to help you develop a routine that’s more suitable.
Personally, when I have a week when I can’t get to the gym that often, I tend to superset my exercises, meaning that I go immediately from one exercise to the next without rest. Then I perform a hardcore cardio workout
Also, keep in mind that the amount of weight you need to use should be heavy enough that you’re muscles are fatigued by the last repetition.
Day 1
Areas of Concentration: Legs, Glutes, Abs
3 day workout exercise #1
Barbell Squats
Sets: 3
Repetitions: 12, 12, 12
With a barbell placed atop your trapezoids, your feet slightly more than shoulder apart, stick your butt out, and bend your knees until your thighs are parallel to the floor. Make sure to keep your abdominal muscles
Return to the starting position and repeat.
3 day workout exercise #2
Walking Lunges
Sets: 3
Repetitions: 12, 12, 12
Hold a dumbbell in each hand, and keep your back straight, step forward with your right leg and bend your knee so that your thigh is parallel to the ground. Your left leg’s calf should also be parallel to the ground. Now bring your left leg up and step forward with it so that your thigh is parallel to the ground. This counts as one repetition.
3 day workout exercise #3
Barbell Deadlifts
Sets: 3
Repetitions: 10, 10, 10
Hold a barbell with your hands more than shoulder width apart with one arm prone (palm facing you) and the other supine (palm facing outward). Keeping the barbell close to your legs, slowly lower it down toward your shins, stop mid-way and then raise it back to the starting position. Pull your shoulders back and squeeze your glutes
This is an advanced exercise and requires a lot of coordination, so make sure to look in a mirror (stand parallel to it) so that you can be certain your back is straight and your abs tight throughout the exercise.
3 day workout exercise #4
Lying leg lifts
Sets: 3
Repetitions: 20, 20, 20
Lie flat on your back with your legs closed. Lift your legs about six to 12 inches off the ground, hold for two seconds and return to starting position. Perform each repetition slowly and in a controlled manner.
3 day workout exercise #5
Crunches
Sets: 3
Repetitions: 20, 20, 20
Lie flat on your back with your hands across your chest or behind your head and your elbows pointing outward on either side. Contract your abs and lift your shoulders and upper back off the ground, hold for two seconds, then return to starting position. Make sure to keep your abs contracted throughout the exercise.
Cardio
Time: 30 minutes
Type: Interval
No matter what cardio exercise you choose to do, spend two minutes moving at a comfortable pace and one minute moving as fast as you can without passing out.
Day 2
Areas of Concentration: Arms, Abs
3 day workout exercise #1
Lateral/Front Dumbbell Raises
Sets: 3
Repetitions: 10, 10, 10
Hold a dumbbell in each hand, and stand with feet a little more than shoulder width apart, knees bent slightly. With palms facing down, keep your arms straight (but don’t lock your elbows) and lift your arms up in front of you, then out to the sides and back down. That counts as one repetition.
3 day workout exercise #2
Standing Barbell Curls
Sets: 3
Repetitions: 12, 12, 12
With a barbell in hand, palms facing out, stand with your legs slightly more than shoulder-width apart, and raise the barbell toward your shoulders, making sure not to let your elbows move away from your sides. Return to the starting position.
3 day workout exercise #3
Dumbbell Kickbacks
Sets: 3
Repetitions: 10, 10, 10
Place one hand on your knee, bend your knees slightly and bend at the hip until your back is parallel to the floor (make sure, however, to keep your back straight). With the other hand, hold a dumbbell and, keeping your elbow close to your side, “kick” your forearm back toward the ceiling until it’s parallel to the floor. Return to the starting position slowly and repeat.
3 day workout exercise #4
Triceps Pressdowns
Sets: 3
Repetitions: 12, 12, 12
Attach a revolving straight bar to the cable machine and grip it so that your palms are facing down and your thumbs are about five inches apart. Lock your elbows against your sides at a 90-degree angle. Push the bar down toward your legs and squeeze your triceps as you straighten your arms.
3 day workout exercise #5
Hanging Leg Raises
Sets: 3
Repetitions: 20, 20, 20
Hang from a lat pull-up bar with a shoulder-wide grip, arms fully extended. Raise your legs until they’re parallel to the floor, hold for a second, and lower them slowly, making sure not to swing your legs. Start off with six repetitions and work your way up to 20.
3 day workout exercise #6
Knee-Ups
Sets: 3
Repetitions: 20, 20, 20
Sit on the edge of a bench and hold the side to maintain your balance. Extend your legs straight out, then bend your knees and bring them in toward your chest. Hold this position for a second, then return to the starting position.
Cardio
Time: 30 minutes
Type: Light jogging
If you have problems with your knees, then instead of jogging, opt for a machine that has no impact like a bicycle or elliptical machine, but remain at a pace that will put you in the fat-burning zone.
Day 3
Areas of Concentration: Back, Chest, Abs
3 day workout exercise #1
Dumbbell Rows
Sets: 3
Repetitions: 12, 12, 12
With your feet shoulder-width apart and your body bent at the hips, keep your back straight (parallel to the ground) and hold the dumbbells directly in front of you, palms facing your legs. Upon lifting, turn your palms to the sides, keeping your arms close to your sides, and lift your arms up as high as you can. Lower slowly and repeat.
3 day workout exercise #2
Bench Press
Sets: 3
Repetitions: 10, 10, 10
Lie on the bench, making sure that your eyes are directly underneath the bar. Place your arms about a foot more than shoulder width apart on either side and lower the barbell to the middle of your chest without letting the bar actually touch your chest. Your lower back should be in contact with the bench at all times.
You may need a spot for this exercise and if you don’t have one (or refuse to ask the hot guy to help you), then do this same exercise with dumbbells.
3 day workout exercise #3
Good Mornings
Sets: 3
Repetitions: 12, 12, 12
Stand with your feet shoulder-width apart and place a barbell over your shoulders. Keep your legs rigid and your back straight as you bend forward at the hips until your body is parallel to the ground. Press your heels into the ground as you make your way back up. Make sure you keep your core tight throughout this exercise.
3 day workout exercise #4
Decline Dumbbell Flyes
Sets: 3
Repetitions: 10, 10, 10
Lie on a decline bench and hold the dumbbells at arm’s length by your sides, allowing for a slight bend in your elbows. Raise your arms overhead, hold for a second and lower slowly to the starting position.
3 day workout exercise #5
Bent Knee Abdominal Hip Raises
Sets: 3
Repetitions: 15, 15, 15
Lie down with your back on the floor. Place your hands by your sides and bend your knees, keeping your feet a couple of inches off the floor at all times. Slowly raise your pelvis and knees toward your chest while simultaneously raising your head and shoulders, hold for a second, and return to the starting position.
3 day workout exercise #6
Exercise Ball Crunch
Sets: 3
Repetitions: 20, 20, 20
Lie down on the floor and place your calves on an exercise ball, keeping your knees at a 90-degree angle. Place your arms behind your head, making sure your elbows remain in line with your ears at all times. As you push your lower back into the ground, raise your shoulders off the floor about five inches, hold for a second and lower to the starting position.
Cardio
Time: 30 minutes
Type: Interval
Remember: Two minutes of light exercise and one minute of very high intensity.
3 day workout plan
If the above 3 day workout is combined with a clean diet and regular movement throughout your day, you will definitely see results.
Feed your body and give it some exercise, and it will work like a well-oiled machine.
Work it out.
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