Table of Contents .
Table of Contents:
Description
A 3 day a week lifting routine is a popular way to get in shape and build muscle without committing to a full time gym schedule. Reddit is a great resource for finding workout routines, and there are plenty of 3 day a week routines to choose from. These routines typically consist of compound exercises that target multiple muscle groups and can be done in a short amount of time.
How To
The first step in starting a 3 day a week lifting routine is to find a routine that works for you. Reddit has a wealth of information on workout routines, so start by searching for "3 day a week lifting routine reddit" to find a routine that appeals to you. Once you have a routine, it's important to stick to it consistently. Make sure you have enough time to complete your workout and that you're not rushing through exercises. It's also important to have proper form to avoid injury.
Step by Step
Here's a sample 3 day a week lifting routine:
Day 1: Chest and Triceps
- Bench Press (3 sets of 8-10 reps)
- Incline Dumbbell Press (3 sets of 8-10 reps)
- Dumbbell Flys (3 sets of 10-12 reps)
- Tricep Pushdowns (3 sets of 10-12 reps)
- Skull Crushers (3 sets of 10-12 reps)
Day 2: Back and Biceps
- Deadlifts (3 sets of 5 reps)
- Barbell Rows (3 sets of 8-10 reps)
- Lat Pulldowns (3 sets of 8-10 reps)
- Bicep Curls (3 sets of 10-12 reps)
- Hammer Curls (3 sets of 10-12 reps)
Day 3: Legs and Shoulders
- Squats (3 sets of 8-10 reps)
- Lunges (3 sets of 8-10 reps)
- Calf Raises (3 sets of 10-12 reps)
- Shoulder Press (3 sets of 8-10 reps)
- Side Lateral Raise (3 sets of 10-12 reps)
Tips
Here are some tips to help you get the most out of your 3 day a week lifting routine:
- Always warm up before your workout to prevent injury
- Focus on proper form, even if it means lifting lighter weights
- Take rest days to allow your muscles to recover
- Stay hydrated and eat a balanced diet
- Track your progress and adjust your routine as needed
Solution
A 3 day a week lifting routine can be a great solution for those who want to build muscle and get in shape without spending all their time at the gym. By finding a routine that works for you and sticking to it consistently, you can achieve your fitness goals in a short amount of time. With the help of Reddit and other online resources, you can find plenty of workout routines to choose from.
FAQ
What if I can't complete all the sets and reps in my routine?
It's okay if you can't complete all the sets and reps in your routine at first. Start with lighter weights and gradually increase as you get stronger. It's better to have proper form and lift lighter weights than to risk injury by lifting too heavy.
How long should my rest periods be between sets?
Rest periods should be long enough to allow your muscles to recover, but not so long that you lose your momentum. Aim for 30-60 seconds between sets.
Pros and Cons
Pros:
- Shorter workout times
- Targets multiple muscle groups
- Allows for rest days
Cons:
- May not be suitable for advanced lifters
- May not provide enough variety for some people
- Requires consistent effort to see results
Overall, a 3 day a week lifting routine can be a great way to get in shape and build muscle. By finding a routine that works for you and sticking to it consistently, you can achieve your fitness goals in a short amount of time.
