3 Day Workout For Beginners

3 Day Workout For Beginners................

New to weight training? This training is for you. Designed to each muscle group with the big hit compound exercises once a week. Every day is training exercises 3-5.

With this training, you focus on your technology should not lift the weight you are. Get the technology directly into the training then proceed to an advanced training (as the 4 day split) after 8-10 weeks.

The training meets the chest / triceps on Monday, back / biceps on Wednesday and legs / shoulders on Friday. Abs and lower back after every workout with 2 exercises (see exercise) to work.
Daily training schedule:
Monday - chest and triceps
Breast
Exercise Sets Reps
Weight Bench Press 4, 12,10,10,10
Incline Press 2 10
Triceps
Exercise Sets Reps
Triceps Dip 3 error
Lying Triceps Extension 3 10
Workout Notes:

     * Do you have a 10min warmup before you begin your training.
     * Let your bank to an angle of 30 degrees for incline bench press.
     * Be sure to lean forward to focus the work on the lower chest. Use assisted dip machine, if you do not do body weight.
     * Light weight for Skullcrushers, Focus on form.

Tuesday: Closed
Wednesday - back and biceps
Back
Exercise Sets Reps
Wide Grip Pull Up 4 10
Row 3 12
One-arm dumbbell rows 3 10
Biceps
Exercise Sets Reps
Standing barbell curls March 8 to 10
Workout Notes:

     * Do you have a 10min warmup before you begin your training.
     * Focus on form.
     * Use the pulldown if you do not, pull-ups.
     * Can use EZ bar for barbell curls.

Thursday: Closed
Friday - legs and shoulders
Legs
Exercise Sets Reps
45 ° Leg Press 4, 12,10,10,10
Leg Extension 3 12
Leg Curl 3 12
Shoulders
Exercise Sets Reps
Military Press 8 to 10 April
Dumbbell lateral raises 3 10
Workout Notes:

     * Do you have a 10min warmup before you begin your training.
     * 45 ° leg press, you start with 75% of your max and add weight on each set.
     * Lateral Raise - focus on form with light weights

Saturday and Sunday: Closed