In a previous article, I suggested a 5-day workout routine, which focuses primarily on training each body part separately every day. For example: Monday-chest, Tuesday-arms, Wednesday-shoulders, Thursday-back, Friday-legs, and weekend-rest. Although I believe that the ideal workout is one where you dedicate a single workout to a single body part, most of us don’t have the time available to run such an overloaded weekly training schedule.
So what is the best alternative? Your goal is still to train each body part at least once a week. To achieve this without having to go to the gym every day, you should combine training a larger part of the body along with a smaller one on the same day. Here is a typical example of a 3-day exercise routine:
Monday: Chest-Biceps
chest exercises
1) Bench press 4 sets x 12,10,8,6
2) Incline bench press 3 sets x 12,10,8
3) Crossover cable 3 sets x 12,10,8
4) Peck-Dec (Butterfly) or Dumbbell Flyes 3 sets x 12,10,8
bicep exercises
1) Curl with bar or cable 3 series x 12,10,8
2) Alternate Hammer Curl 3 sets x 12,10,8
3) Concentration Curls or Preacher Curls (machine) 3 series x 12,10,8
Wednesday: back triceps
back exercises
1) V-bar drop 4 sets x 12,10,8,6
2) Wide Grip Pull-Down (machine or cable) 3 sets x 12,10,8
3) Incline Barbell Row 3 sets x 12,10,8
4) One arm dumbbell row (supported on a bench) 3 sets x 12,10,8
triceps exercises
1) Cable Extension (Kneeling or Standing) 3 sets x 12,10,8
2) Lying Close Grip Barbell Extension (Front) 3 sets x 12,10,8
3) One arm dumbbell extension 3 sets x 12,10,8
Friday: Legacy-Shoulders
legacy exercises
1) Leg extensions (machine) 4 sets x 12,10,8,8
2) Barbell or Machine Squats 4 sets x 12,10,8,8
3) Dumbbell lunges 3 sets x 12,10,10
4) Leg Curls (lying machine) 3 series x 12,10,10
shoulder exercises
1) Barbell or dumbbell shoulder press 4 sets x 12,10,8,8
2) Dumbbell Arnold Press 3 sets x 12,10,8
3) Dumbbell raise (front or side) 3 sets x 12,10,8
4) Cable Chin Up Rows (Standing) 3 sets x 12,10,8
Always train the major body part first: Chest, Back, Legs and follow up with the minors: Biceps, Triceps, Shoulders (Shoulders are considered a medium sized body part, so whenever you get the chance, train them separately) . You can shuffle the exercises for each body part however you like, but keep in mind that core exercises like chest bench press, leg squat, or shoulder press should be performed first.
If you’re currently in a mass or volume training routine, lift the maximum weight and lower your reps. I call this training program “3 day training routine”. However, if you have some extra time, you can do it four or even five times a week. Just keep in mind to rotate workouts. For example, if you add a training session on Thursday, then work the legs and shoulders on Thursday and on Friday train the chest and biceps. Never break the sequence of the exercise routine mentioned above so that all parts of the body are trained in the same way.
Whether you’re on the 3-day or 5-day workout routine, remember that building muscle is the result of three different factors: training, nutrition, and rest. Each of these factors is equally important.
Keep those muscles pumping!