3 Day Workout Program
Weight Training Routine

Below is a 3-day workout that targets every muscle group in the body. The below weight training program is performed on Monday, Wednesday, and Friday with Tuesday, Thursday, and the weekends being the rest days.

If you are a total beginner to weight training, make sure you first learn how to do each exercise correctly through the video exercise guide. However, instead of performing 4-6 repititions, start out using 10-12 reps for each exercise, until you get use to handling heavier weight. If you have no idea what I am talking about, check out the free beginners guide to weight training.

Monday

Legs	Sets	Reps
Squats	3	4-6
Dumbbell Lunges	2	4-6
Stiff-Leg Deadlifts	2	4-6

Calves	Sets	Reps
Seated Calve Raises	3	6-8

Abs	Sets	Reps
Cable Crunches	3	6-8
Lying Leg Raises	2	6-8

Wednesday

Chest	Sets	Reps
Bench Press	3	4-6
Incline Dumbbell Press	2	4-6
Decline Bench Press	1	4-6

Shoulders	Sets	Reps
Military Press	2	4-6
Standing Dumbbell Side Laterals	2	4-6
Seated Rear Dumbbell Side Laterals	2	4-6
Forearms	Sets	Reps
Seated Barbell Wrist Curls	2	6-8

Friday

Back	Sets	Reps
Barbell Rows	2	4-6
Lat Pull Downs	2	4-6
Deadlifts	2	4-6

Biceps	Sets	Reps
Barbell Curls	2	4-6
Alternate Dumbbell Curls	2	4-6

Triceps	Sets	Reps
Cable Push Downs	2	4-6
Lying Triceps Extensions	2	4-6

3 Day Workout Program Weight Training Routine

3 Day Workout Program
Weight Training Routine