Free Workout Programs
This page is the 3 day/week free workout routines. Go here for the 5 day Weight Lifting Workouts
Three Day Per Week Free Workout Routines
Day 1 - Chest and Biceps
Chest Basics
-
do an exercise for the body of your pecs which is usually a flat press
-
do an exercise for your upper and lower chest so I recommend you alternate (over different workouts) between and inclines and declined press
-
hit the center of your chest to chisel out the valley by doing a fly
-
chest exercises can be varied changing the width of your grip, by using dumbbells instead of a bar or changing the angle of the bench
Chest Routine
Exercise |
Sets |
Reps |
| Flat bench press |
3 |
4-8 |
| Incline or Decline bench press |
3 |
4-8 |
| Dumbbell flyes |
3 |
4-8 |
Biceps Basics - the biceps area is made up of three major muscles. They are:
-
biceps brachii
-
coracobrachialis
-
radiobrachialis
I won't explain them in detail here because it will take too long so I suggest you have a look at these picture from one of our sister sites:
Pic 1. Front Bicep View
Pic 2. Back Bicep View
Pic 3. Side Chest View
Pic 4. Side Triceps View
Biceps Routine
Exercise |
Sets |
Reps |
| Standing or preacher bench curl |
3 |
6-8 |
| Seated supinating bicep curl (look in your dictionary) |
3 |
6-8 |
| Concentration curl |
3 |
6-8 |
Day 2 - Legs and Triceps
Leg Basics
-
this is the biggest workout and probably the most important for mass building
-
you should always do squats or at least leg press, but more importantly do a good session of stretching before you start
-
your routine should include quadriceps, hamstring/glutes and calves
Legs Routine
Exercise |
Sets |
Reps |
| Squats |
3 |
4-8 |
| Leg press |
3 |
4-8 |
| Hamstring curls |
3 |
4-8 |
| Seated calf raise |
3 |
12-16 |
| Standing raise |
3 |
12-16 |
Triceps Basics
Triceps Routine
Exercise |
Sets |
Reps |
| Lying tricep extension |
3 |
6-8 |
| Dumbbell kickbacks |
3 |
6-8 |
| Tricep pushdowns |
3 |
6-8 |
Day 3 - Back and Shoulders
Back Basics
-
the wider your grip, the wider your back
hit the outsides (lats) of your back with a pulldown or chin exercise
-
hit the inner parts of your back with a rowing exercise
Back Routine
Exercise |
Sets |
Reps |
| Lat pulldowns |
3 |
6-8 |
| Wide grip chins |
3 |
6-8 |
| Seated or bent over row |
3 |
6-8 |
Shoulder Basics
-
train the front (anterior delts)
train the sides (lateral delts)
-
train the rear (posterior delts)
Shoulder Routine
Exercise |
Sets |
Reps |
| Dumbbell shoulder press |
3 |
6-8 |
| Upright rows |
3 |
6-8 |
| Lying rear delt flyes |
3 |
6-8 |
| 
Free Workout Routines
