What Is A Good Workout That Consists Of Three Exercises A Day!! (Weights Included)

[mbt9000]

or8 guys im lookin for a workout that consists of 3 exercises a day, (Mon,Tue,Thu,Fri) I Can Workout On Those Days Also Include Weights, My Goals Are Muscle Mass, My Stats Are 17/ 5,8/ 178lbs Cheers Get Bk To Me ASAP

[Fatman]

Dude, you're looking for too many different things - powerlifting, bodyweight, circuits, muscle building... It's excellent that you're so enthusiastic about exercise, but remember, if you want success you have to find a workout sequence and stick with it.

The breakdown would be:

Monday
Squats 5 sets x 5 reps
Calf Raises (high reps for several sets)
Bicep Curls 3 x 8

Tuesday
Bench Presses 5 x 5
Barbell Rows 3 x 8
Tricep Extensions (press off forehead) 3 x 8

Thursday
Deadlifts 5 x 5 or 3 x 3 (if 5x5 is too much volume, and some people find repetition deadlifts incredibly taxing - myself included - up the weight and lower volume to 3x3)
Pull-ups 5 x 5
Shrugs (heavy) 2 x 6

Friday
Power Cleans 5 x 5
Dumbbell Shoulder Presses 3 x 8
Hammer Curls 3 x 8

[Moonduck]

Good stuff there, fatman. I'm on a 3-day week right now, and I gotta say that I prefer a 4-day week like the one you listed.

[Fatman]

I perform better on the 3-a-day schedule centered around the 3 basic lifts - I'm just so much stronger after one-day rests from the heavy training sessions, and my work schedule is pretty demanding.

I've actually cut my weight workouts to one or two per week now, as this summer's superbly hot (up to 40 Celsius, which is pretty normal for some parts of the world but not where I live). It's been mostly pullups, dips, pushups and cable work (sometimes combined with the BW work), and it helps me get through the day. It's basically like having a constant hangover... without having drunk the night before :(

I hope I won't lose all my strength 'till the fall.

[Christina]

when i'm short for time, i like to do jumping jacks for warming me up, then i follow that with standing alternate foot to hand kicks, then top it off with handstand walking. it's part of a great quick workout i used to do in cheerleading.

[mbt9000]

Are Power Cleans Pretty Affective and Wot Cud I Change The Dumbbell Shoulder Press To Because My Maximum Weight I Can Fit On The Dumbbells Is Only 9.2KG LOL Get Bk to me

[Fatman]

Dumbbell shoulder press = barbell shoulder press.

You're right - this is an exercise that you should go heavy on, and 9 kg isn't much of a weight.

Power cleans are one of the greatest exercises around. Be sure to do power cleans and power-clean assistance exercises - clean low pull, clean high pull, also with snatch grip. Try to go as heavy as possible and don't do too many reps, because bad form on these exercises can lead to injury. Besides developing the lower and upper back like no other exercise, cleans and pulls result in some amazing biceps growth (and I know you'll like that :))

[mbt9000]

nice 1 im extremly happy now :)

[mbt9000]

Edited::::

Monday: Workout 1
3 x 10 Bench Press: 50kg
3 x 10 Deadlift: 45kg
3 x 15 Tricep Dips

Tuesday: Off

Wednesday: Workout 2
3 x 10 Squats: 45kg
3 x 10 Power Cleans: 40kg
3 x 10 Bicep Curls: 35kg

Thursday: Off

Friday: Workout 3
3 x 10 Barbell Rows: 45kg
3 x 05 Pull-Ups
2 x 20 Sit-Ups

Saturday: Off

Sunday: Off


there u go all edited let me know wot u fink peeps!

[Fatman]

Sent you a PM with my workout breakdown as requested.

Some of the exercises are hard to do without proper equipment (eg. bench presses without a bench, or squats without the squat racks).

I actually only have a bench at my ghetto gym, and the bar supports can extend to my shoulder-height. This is what I use as a "squat rack". The setup of the bench (it was handmade) makes it very awkward to get the bar off the rack into the top squatting position (especially once you pregress over 160 kgs. - it's more like a limited-range good morning with that kind of weight), but this is one thing you can use to enable you to squat, unless you prefer the Steinborn-type squat (where you put the bar on one end and rock it onto your shoulders).

[mbt9000]

hi ,cheers fatman, if you look now ive Edited it to a 3 day schedule plus different exercises im ok wif it coz im not training tilll monday so look at the workout just above you

[Fatman]

That seems very good. You'll find yourself getting stronger quickly, though, and you'll outgrow the weights you're using. From then on you should probably buy more plates and try to set up a rack for squats (or get a bench with supports that extend up and allow you to get under the bar).

Also when you get stronger you'll see that you need to separate squats and deads into two different days. But right now you're on the right track.

Good lifting!

[mbt9000]

im findin mysen gettin stronger, yesterday i curled, 45kg wen i used to find 35kg difficult! and did 45kg with perfect form!!

[mbt9000]

guess wot guys!, my home weight bench has arms big enuf to be a squatting rig its same height as me wen i put the arms fully up! now i can squat even more!
im reli happy now

btw: im getting stronger cz i used to curl 35kg and it used to be mi maximum, but now i can curl 45kg with perfect form!