3 day weight lifting plans?

[Blasternank]

Are there any decent weight lifting plans that are geared towards 3 days per week? I know it's not a lot but the rest of the week I do cardio and don't have time for weights.

Thanks.

 

[Shorts]

That's a pretty vague question. You've given no details of your current fitness level or the goals you are wanting to achieve. Home workouts or gym? Gotta get a little more specific on what you're looking for.

There are all kinds of theories and training plans on the internet, on forums, in men's health/fitness/body building mags.

 

[winchster]

Are there any decent weight lifting plans that are geared towards 3 days per week? I know it's not a lot but the rest of the week I do cardio and don't have time for weights.

Thanks.

Any weight plan (for general fitness) should be geared towards 3 days per week.

 

[cbigclarke]

What are your goals

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[DocD]

Day 1 - Chest
Day 2 - Arms - bi's and tri's
Day 3 - Back and Shoulders

That's a simple 3 day plan. I've been lifting for a number of years and work out with a guy who is virtually a bodybuilder. More weight for bigger muscles (these are generalities).

There are a lot of plans out there. You just need to find one that focuses on what you want to accomplish.

 

[bfm0072]

Day 1 - Chest
Day 2 - Arms - bi's and tri's
Day 3 - Back and Shoulders

That's a simple 3 day plan. I've been lifting for a number of years and work out with a guy who is virtually a bodybuilder. More weight for bigger muscles (these are generalities).

There are a lot of plans out there. You just need to find one that focuses on what you want to accomplish.

I would move arms with chest and slip a leg day there. Squats, presses, calf raises, lunges, maybe dead lifts. Watch your form, critical to preventing injury. Google Jefit and exrx.net. Both are very good websites. Sorry my illiteracy with my iPad will not let me post the links.

 

[DocD]

I would move arms with chest and slip a leg day there. Squats, presses, calf raises, lunges, maybe dead lifts. Watch your form, critical to preventing injury. Google Jefit and exrx.net. Both are very good websites. Sorry my illiteracy with my iPad will not let me post the links.

Yup I did leave out leg day. Sorry. Trying to keep it simple.

 

[cajunautoxer]

chest and back
shoulders and arms
legs and abs

 

[Gp79]

Day 1: Squat
Day 2: Deadlift
Day 3: Bench

Pick 2 or 3 assistance moves that support the main movement.

 

[Brains]

I'm lifting, all right. 12oz. at a time.

 

[kfc903]

Friends don't let friends skip leg day!

 

[Shorts]

I'm lifting, all right. 12oz. at a time.

Pffftt 12oz...

View attachment 21470

 

[Brains]

Hey, I don't have a kegging setup, and I don't have any growlers, so I still bottle what I brew. The Mrs. did buy me a nice chest freezer and temp controller though, so I need to get my ass in gear and brew up a couple batches of Oktoberfest this weekend

 

[Shorts]

A homebrewer - cool I've done some batches of Mead but never attempted any beer. I envy the ones who can have a bigger setup for any homebrew. A chest freezer and controller is a nice addition.

That pic there was us at Hofbrauhaus a week and a half ago. Our first trip. Will definitely try to go back. Those full mugs are heavy! But hey, what else you gonna do at lunch on vacation?

 

[cbigclarke]

Shouldn't you have a "short" mug

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[Shorts]

Shouldn't you have a "short" mug

ah haha haha ha.. no lol

 

[Charlie]

You guys are not talkin' about doin' the "3 day workout" every week, are ya? You mean once won't help? Back to tha' beer!

 

[adphelps23]

Day1-Chest and Tri's
Day2-Back and Bi's
Day3-Legs

 

[japago4]

Day1-Chest and Tri's
Day2-Back and Bi's
Day3-Legs

Throw in some shoulders on leg day and you have it figured out.

 

[grasshopperglock]

Day one, chest and back, day two legs. Day three shoulders and arms. As for exercises, google bodybuilding.com. They have a section that describes exercises as well has movies of proper technique. Each muscle group you need to work. I suggest 4 sets, 8~15 reps each muscle group. 2~3 min rest between exercises. 30sec to 1min rest between sets. Forearms and abs can be done every session. Traps day one and three. Including calves. Everything else....24~48hr recover. And eat lots of protein. Lots! Plus drink enough water u have to piss every thirty minutes to an hour. Or until you feel like youre drowning.


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. I do a five day plan. I dont do cardio. Besides swim every now and then.