3 day gym programme

psalliss

psalliss

psalliss

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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
 
any reason why you want to a) do a cardio program on a bulk b) do cardio on the same day as you do weights c) do cardio right before weights ?

/edit are you planning to use the cardio simply for fitness or you want to burn fat ?
 
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a: just want to improve my overall fitness and lose a little body fat.

b:will do cardio same day and before weights session
 
Not going to "gain bulk" doing 45 minutes of cardio then weights of sufficient intensity to build muscle, unless you're eating a cow every day
 
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
 
This one has been working for me, gained some muscle whilst bulking and will start cutting april.

Legs/ Abs

Squats 4x6
SLDL 3x8
Calf raises 4x6
Leg Extensions 3x8
Crunches and leg raises.

Back/ Biceps

Dead lifts 4x6
Bent over DB rows 3x8
Lat pull downs 3x8
Shrugs 3x8
Hammer curls 3x8
Reverse curls 3x10.

Chest/ Shoulders/ Triceps

Bench press 4x6
Incline DB benchpress 3x8
Arnold press 3x8
Lat raises 3x8
Rear delt row 3x10
Lying tricep extension 3x8
 
Day 1 - Back + Biceps

Deadlifts 5X5
Bent over rows 3x8
Chins 3xresonable failure

Barbell curls 3x8

Day 2 - Legs + Shoulders

Squats - 5X5
Lunges 3x10
Straight leg deadlifts 3x10
Calf Raises - 3X10

Standing barbell press 5x5
Shrugs - 3x10
Side Raises - 3x8

Day 3 - Chest + Triceps

Bench - 5X5
Incline - 3x8
Dips - 3 sets to resonable failure slow on the decline

Close grip Bench

Make sure your diet is in check. If you want to do cardio, do it, stop ypu gaining excess fat.
 
NitrogenY3K said:
If you want to do cardio, do it, stop ypu gaining excess fat.
Click to expand...

Do it! My girlfriend never let's me forget that I have...

My GF - I wish you didn't eat so much, I liked it better when your stomach was toned.
Me - Don't use that word.
My GF - Fine, I like it better when you had definition.
 
Slightly modified versions of $loths workout:

Legs/ Abs

Squats 4x6
SLDL or Dead lifts 3x8
Calf raises 4x6
Leg Extensions 3x8
Crunches and leg raises.

Back/ Biceps

Pull-ups or Lat pull downs 3x8
Bent over DB rows 3x8
Shrugs 3x8
Hammer curls 3x8
Reverse curls 3x10.

Chest/ Shoulders/ Triceps

Bench press 4x6
Incline DB benchpress 3x8
Front raises superset with negative dips 3x8 <---love this! :cool:
Seated lat raises 3x8
Rear delt row 3x10
Lying tricep extension 3x8
 
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
 
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psalliss said:
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)
suggest one other back
Click to expand...

DEADLIFT!
 
back and chest on the same day?

then bi's / tri's on the next workout?

not fancying that at all tbh.
 
Was about to say the same morba, I think he should do chest-tri and back-bi.

Back/Bi

D/Lift, bent over rows, lat pulldowns, hammer curls, preacher curls.

Chest/Tri

Bench, incline bench, cable crossovers, lying tri extension, tricep pull downs.
 
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