3 Day Workout Routine - Monday/Wednesday/Friday

by lee sutton
(grays essex )

by lee sutton

on the monday i start with my chest and biceps then on the wednesday i will do my shoulder and triceps then on the friday i will do my back and traps and on the weekend i will do legs and abs

I do boxing on the pads for about half an hour then i go on the speed ball for ten minutes then i wait for at least five minutes before i start my weight training with varies on which day it is.

so on the Monday i will start with bench press 3 sets of 8 to 10 with my weight of 65kg then i move on to dumb bell flying 3 sets of 8 to 10 then i move on to incline bench press 3 sets of 8 to 10 then after that i will do my decline dumb bell press 3 sets of 8 to 10 and thats my chest done.

then move on to my biceps i start with barbell curl 3 sets of 8 to 10 then move on to concentration curl 3 sets of 8 to 10 then moving on to hammer curl then to finish of with the alternating hammer curl with twist 3 sets of 8 to 10 i try to weight train for at least 45 minutes a day.


I- Submitted by: lee sutton

thankyou for your comment..i have had a very good progress from this knowledge at the start i was given from my gym friends, i started at 7 stone and now weighing in at 9stone 10lb and now have a very toned physique..but to be honest with you i do feel asthough i have hit a brick wall and feel like i cannot get any bigger just seem to be getting more ripped...i eat atleast 6-8meals a day as i am trying to gain weight and muscle-mass..i also take protein and creatine throughout the day....

II - Submitted by: Anonymous

No disrespect but Where's the progression and it appears you are not cycling your training. It has plateau written all over it.

Also why the isolation exercises? Are you trying to be a body builder - honestly? The body does not work in isolation in the real world, so why train in that way. Professional athletes never train this way.

You are not alone though most gyms are ill informed and carry along the body building route and nobody dare question it because they don't want to appear unknowledgeable.. and before yoi know it you've run out of ideas and you find yourself doing bicep curls in fron of a mirror in lines with everybody else.

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Workouts.

Enter Your E-mail Address
Enter Your First Name (optional)

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Beat It ! Your Favorite Weight Training Ezine.