3 day gym programme

psalliss

psalliss

psalliss

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lancaster
could someone design me a 3 day gym programme, with the intention of gaining bulk.
i will be doing 45 mins of cardio then about the same in weights. the cardio is fine but am not sure of what workout to do for the weights.

any suggestions would be much appreciated.

thank you
 
a: just want to improve my overall fitness and lose a little body fat.

b:will do cardio same day and before weights session
 
but i will build sufficient to what im looking for. not looking to be huge im already around 15 stone most of which is muscle looking to first shed the excess fat and then tone up what ive already got and get some decent shape on my chest and a bit more size.

looking at low reps and decent weight, i did used to train a lot and this system woked in the past..

after just excerise suggestions really.

was thinking of this type of thing.

day 1: chest and back

day 2: biceps and triceps

day 3: shoulders and legs
 
cool but can you suggest specific exercises for me.

it does make sense dont want to be bigger and still have residual fat, want to be toned with good shape
 
day 1: chest and back

8 * bench press (3/4 sets)
8 * incline dumbell (3/4 sets)
8 * cable crossover (3/4 sets)
8 * lat pull downs (3/4 set)
8 * bent over rows (3/4 sets)
8 * deadlift (3/4 sets)

day 2: biceps and triceps

8 * barbell bicep curls (3/4 sets)
8 * hammer curls (3/4 sets)
8 * preacher curls (3 sets)
8 * lying tricep extension (3/4 sets)
8 * overhead tricep extension using cable machine (3/4 sets)
8 * triceps pull downs (3 sets)

day 3: shoulders and legs

8 * seated shoulder press (3 sets)
8 * dumbell raises (3 sets)
8 * side raises (3 sets)
8 * shrugs (3 sets)
8 * squats (3 sets
8 * incline leg press (3 sets)

how does that look
 
Last edited:
does this look better:

day 1: back and biceps

8 * lat pull downs (3/4 set)
8 * bent over rows (3/4 sets)
8 * deadlift (3/4 sets)
8 * barbell bicep curls (3/4 sets)
8 * hammer curls (3/4 sets)
8 * preacher curls (3 sets)

day 2: chest and triceps

8 * bench press (3/4 sets)
8 * incline dumbell (3/4 sets)
8 * cable crossover (3/4 sets)
8 * lying tricep extension (3/4 sets)
8 * overhead tricep extension using cable machine (3/4 sets)
8 * triceps pull downs (3 sets)

day 3: shoulders and legs

8 * seated shoulder press (3 sets)
8 * dumbell raises (3 sets)
8 * side raises (3 sets)
8 * shrugs (3 sets)
8 * squats (3 sets
8 * incline leg press (3 sets)
 
im thinking long term and may then go to 4 sets then drop the number of exercises.
prefer to do high weights and low reps, in the past i got the best gains that way.
reference to the legs ive naturally got strong legs, which are already large so in the short term not going to concentrate much on legs. will possibly pop some calf raises into the routine and some other legs at later stage, but initially squats and incline leg will benefit both quads and hamstrings
ok so you think its worth dropping a bicep and tricep exercise.
 
cant really do dips as my shoulder gives way, i tore it a few years back so dont get much benefit out of dips, unfortunatly
 
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