25 February 2009
Don’t have a lot of time to weight train?
Spread your muscle groups out over the course of three days a week, so you’re only working two muscle groups on any given day. This gives your muscles plenty of time to recover between workouts, since you’re only working them once a week (but HARD).
I’m switching to this plan instead of the four days/week plan because I only have time to work two muscle groups during my lunch hour (the only time I have to work out these days).
(__,__,__ = number of reps in each set)
SAMPLE WEEK
Day 1
Chest
Incline Bench Press (dumbbell): 15, 12, 10
Bench Press (barbell): 12, 12, 10
Flys: 15, 12
Triceps
Overhead Tricep Extension: 15, 12, 10
Reverse Tricep Pushdown: 12, 10, 10
One Arm Tricep Pushdown: 10, 10
Day 2
Legs
Smith Machine Squats: 15, 12, 10
Lunges: 12, 10, 10
Lying Leg Curl: 12, 10, 8
Leg Extensions: 10, 8, 8
Standing Calf Raises: 15, 15, 10
Biceps
Curls (barbell): 15, 12, 12
Preacher Curls Machine: 12, 10, 10
Hammer Curls: 10, 10
Day 3
Chest
Front Lat. Pull-Down: 12, 12, 10
T-Bar Row: 10, 10, 10
Seated Wide-Grip Row: 12, 10
Back Extensions with Weight: 15, 12
Shoulders
Front Shoulder Press: 12, 10, 10
Upright Rows: 10, 10
Lateral Raise: 10, 10
Bent Over Lateral Raise: 10, 10
