Gym workout 3 days a week

Often we have little time to pay attention to our health. Going to the gym becomes a feat if you can find time. Therefore, the most common way to break a body workout into three days

happens like this:

   on Monday we train the chest and back;

   on Wednesday we train shoulders, biceps and triceps;

   On Friday we train legs and abs.

For example, you can use the following scheme:

  Monday

warm-up

bench press lying on a horizontal bench 3 * 10

wiring with dumbbells lying on an incline bench 3 * 10

rod thrust in the slope 3 * 10

wide grip pull-ups 3*10

hitch

Tuesday

warm-up

bench press standing 3*10

rod pull to the chin 3 * 10

push-ups on uneven bars with a weight of 3 * 10

pull-ups with a reverse medium or narrow grip with a weight of 3 * 10

hitch

Friday

warm-up

leg extension on the simulator 2 * 10

barbell squat 3*10

leg curl on the simulator 3*10

calf lift 3*10

hitch

  In this way, you work out the whole body in a week. For example, on Saturday you can play a sports game. I recommend football, basketball. At your request.

  After each exercise, the first number is the number of sets. The second is the number of times in the approach. That is, if you select a weight that you can perform ten times in three approaches, then I assure you, you will not break. If you can complete the exercise at this pace with this weight, add 5 kg next week. If we are talking about dumbbells, then 2.5 kg on each side. So you can progress, which will affect both your muscles and your strength.