If you’re just starting out, you’ll want to be careful starting out too heavy. The rest times in between sets will depend on your training objectives, and how hard each set was but as a general rule of thumb we recommend resting 1:30 – 3 min in between sets. Standing Calf Raises – 3 Sets (8-12 reps)Īdjust the reps and weights to your capacity and level of fitness.Bicep Barbell Curls – 3 Sets (8-12 reps).Back Hyperextension – 3 Sets (8-12 reps).Bent-Over Fly Dumbbell – 3 Sets (8-12 reps).Triceps Rope Pushdown – 3 Sets (8-12 reps).Standing Overhead Press – 3 Sets (8-12 reps).Incline Dumbbell Bench Press – 3 Sets (8-12 reps).To learn more about warm-up, find more info here. We always recommend you warm up properly for each exercise. Note: These workouts only include the working weight sets. The following workouts are an effective group of exercises that you could perform to target the desired muscle groups on each of the days.
Lets jump into a little more detail for these workouts. This is an example of how you could schedule your week with the Classic 3 Day Bodybuilder Split. Since these are just 3 workouts you need to do during the week, you can rest one day in between each workout and take the weekend off if you wanted to. It splits the week into 3 days as seen below: This is by far one of the most popular workout splits in the world. Now let’s get it into some of the most popular and effective 3 day splits in gyms around the world. 12 A final note! Popular 3 Day Workout Splits
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