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Begin­ners Gym train­ing guide: Week 3

This is a gen­er­al, begin­ners guide to train­ing at the gym.

Week 1: 3 days a week, 3 reps each, REVERSE PYRAMID
Week 2: 4 days, two day train­ing split, REVERSE PYRAMID
Week 3: 6 days, 3 then 3 days, 8 – 15 reps range
Week 4: 4 day train­ing, hit­ting each body part

More info here


In the third week of the pro­gram we step it up to a three-day train­ing split: Train all “push­ing” body­parts (chest, shoulders, tri­ceps) on Day 1; hit the “pulling” body­parts (back, biceps) and abs on Day 2; and work your lower body (quads, glu­tes, ham­strings, calves) on Day 3. As in Week 2, you train each body part twice a week, so you’ll hit the gym six days this week.

PUSH WORKOUT

PULL WORKOUT

LEGS WORKOUT

WEEK THREETHREE ON THREE

15 Monday PUSH
16 Tues­day PULL
17 Wed­nes­day LEGS
18 Thursday PUSH
19 Fri­day PULL
20 Sat­urday LEGS
21 Sunday rest

DAY 15, 18 :
PUSH

 Sets

 Reps

1 Bar­bell Bench Press 4 sets 10÷10÷12÷15  Image result for Barbell Bench Press
2 Dumb­bell Flys 4 sets 10÷10÷12÷15  
3 Over­head dumb­bell press 4 sets 10÷10÷12÷15  
4 Lat pull­down 4 sets 10÷10÷12÷15 Step image 1
5 Smith Machine Upright Row 4 sets 8÷8÷10÷12  
6 Lying EZ-bar Tri­ceps Exten­sion 3 sets 10/​12/​15  
7 Dumb­bell Kick­back 3 sets 10/​12/​15  

 ttttttt

DAY 16, 19 :
PULL

 Sets

 Reps

1 Bar­bell Upright Row 4 sets 8÷8÷10÷12  Step image 2
2 Single-Arm Neut­ral-Grip Dubm­bell Row 4 sets 8÷8÷10÷12  
3 Incline dumb­bell biceps curl 4 sets 8÷8÷10÷12  Image result for INCLINE DUMBBELL BICEPS CURL
4 Machine Preach­er Curl 4 sets 8÷8÷10÷12 Image result for machine preacher curl
5 Reverse Crunch 3 sets 15 — 20  Image result for reverse crunch
6 Crunch 3 sets 15 — 20  Image result for crunch exercise

tttttt

DAY 16, 19 :
LEGS

 Sets

 Reps

1 Back Squat 4 sets 8÷8÷10÷12  Image result for back squat
2 Leg Press 4 sets 8÷8÷10÷12  Image result for leg press
3 Seated Leg Curl 4 sets 8÷8÷10÷12  Image result for seated leg curl
4 Romani­an Dead­lift 4 sets 8÷8÷10÷12 Image result for romanian deadlift
5 Stand­ing Calf Raise 3 sets 25  Image result for standing calf raise
6 Seated Calf Raise 3 sets 15 — 20  Image result for seated calf raise

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Next Post: Begin­ners Gym train­ing guide: Week 4

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