Training each muscle group only once a week is the most common form of routine that most of us follow for our workouts.
On the other hand, we can workout 3 muscle group 3 times per week.
Many of us have the doubt in mind if this change will be a good workout or will it be helpful for us. To start, take a look at the below example split to workout for Shoulders, Legs and Back.
Monday : Shoulders, Legs and Back
Tuesday : Chest, Triceps and Biceps
Wednesday : Shoulders, Legs and Back
Thursday : Chest, Triceps and Biceps
Friday : Shoulders, Legs and Back
Saturday : Chest, Triceps and Biceps
See below the workout regime that you can follow to train Shoulders, Legs and Back.
Start your workout with 5 minutes of stretching
Do 20 free squats
Seated Dumbbell Shoulder Press : 4 Sets of 15 Reps each
Dumbbell Side Lateral Raise : 4 Sets of 15 Reps each
Arnold Dumbbell Press : 4 Sets of 15 Reps each
Front Dumbbell Raise : 4 Sets of 15 Reps each
Weighted Squats : 4 Sets of 15 Reps each
Seated Leg Curl : 4 Sets of 15 Reps each
Machine Leg Press : 4 Sets of 15 Reps each
Dumbbell Stationary/Walking Lunges : 4 Sets of 15 Reps each
Standing Dumbbell Calf Raise : 4 Sets of 15 Reps each
Chin Ups : 2 Sets of Maximum Reps as per your strength
Wide-Grip Lat Pull-down : 4 Sets of 15 Reps each
Seated Cable Rows : 4 Sets of 15 Reps each
Bent Over Barbell Row : 4 Sets of 15 Reps each
Barbell Deadlift : 4 Sets of 15 Reps each
You can follow the above schedule for 4 weeks then you can change the schedule by replacing one or two exercises for each muscle group.
The key is to push the 3 muscle group 3 times a week with the much needed frequency that is needed to make sure that you are hitting the muscle and giving it a shock what it has been missing since long time. The trick is to prepare your mind to complete the 3 muscle group in the same time what it used to take to complete 2 muscle group. We can take 15 minutes more other than the usual workout time to complete the 3 muscle group workout.
It depends upon person to person how he/she overcomes the weakness that is involved in stopping the person to go for this split workout where in we are doing 3 muscle group in a single day. Rest days also Depends on your job and lifestyle and the time you take to recover from this 3 muscle group schedule. You may or may not be able to continue this for a week at stretch but that does not mean you will say GOODBYE to this routine in between, you can take rest for a day and then continue with this 3 muscle group schedule but putting in less strain to the muscle which is still sore from previous workout.
This was a short and a brief review on how we can target Shoulders, Legs, Back in a single day. I will also share the plan for Chest,Triceps, Biceps very soon.
Until next time “Be Busy But Fit” BIZZYBUTFIT.