A Full Listing Of 3 Day Per Week Workouts: Page 2.

Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

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Routine #20

Exercise # of Sets # of Reps
MONDAY
One Leg Leg Press 3 sets 10-15 reps
Leg Extensions 3 sets 10-12 reps
Lying Leg Curls 2 sets 12 reps
Stiff Leg Deadlifts 2 sets 10 reps
Standing Calf Raise 3 sets 10-15 reps
Front Pullups 2 sets 10-12 reps
One Arm Row 3 sets 10 reps
Seated CloseGrip Row 2 sets 10 reps
Rear Lat Pulldown 2 sets 10 reps
Incline Bench Curl 3 sets 10-12 reps
Dumbbell Preacher Curl 2 sets 12 reps
Reverse Curls 2 sets 12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 2 sets To Failure
WEDNESDAY
Bench Press 3 sets 10-12 reps
Incline Flyes 2 sets 12 reps
Dips 2 sets 10 reps
Smith Machine Shoulder Press 3 sets 10-12 reps
Cable Upright Rows 2 sets 10 reps
Bent Over Lateral Raise 2 sets 10 reps
Dumbbell Shrugs 3 sets 10-12 reps
Tricep Rope Pushdown 3 sets 10-12 reps
Overhead Tricep 2 sets 10 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
FRIDAY
Dumbbell Squats 3 sets 10-15 reps
Leg Press 3 sets 10-12 reps
Leg Extensions 2 sets 10 reps
Lying Leg Curls 2 sets 10 reps
Standing Calf Raise 3 sets 12 reps
One Arm Row 3 sets 10-12 reps
Close Grip Lat Pulldown 2 sets 10-12 reps
Back Extensions 2 sets 12 reps
Cable Curls 3 sets 10-12 reps
Hammer Curls 2 sets 10-12 reps
Reverse Wrist Curls 2 sets 12 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 3 sets To Failure


Routine #21

Exercise # of Sets # of Reps
MONDAY
Dumbbell Bench Press 3 sets 10-15 reps
Cable Flyes 3 sets 10 reps
Dips 3 sets 8 reps
Arnold Press 3 sets 8-12 reps
Cable Upright Rows 3 sets 10 reps
Front Shoulder Raise 3 sets 10-12 reps
Dumbbell Shrugs 3 sets 8-12 reps
Tricep Rope Pushdowns 3 sets 10-12 reps
Overhead Tricep 3 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 3 sets To Failure
WEDNESDAY
Dumbbell Squats 3 sets 10-15 reps
Leg Extensions 3 sets 10 reps
Lying Leg curl 3 sets 10 reps
Smith Machine Lunges 3 sets 10 reps
Seated Calf Raises 3 sets 10-15 reps
Standing Calf Raise 3 sets 10-12 reps
One Arm Row 3 sets 10-12 reps
Front Lat Pulldown 3 sets 8-10 reps
Back Extensions 2 sets 12 reps
Incline Bench Curl 3 sets 10-12 reps
Lying Cable Curl 3 sets 10-12 reps
Hammer Curls 2 sets 10 reps
Reverse Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
FRIDAY
Bench Press 3 sets 10-15 reps
Cable Cross-Overs 3 sets 10-12 reps
Dumbbell Incline Bench Press 3 sets 10-12 reps
Smith Machine Shoulder Press 3 sets 12 reps
Bent Over Lateral Raise 3 sets 8-10 reps
Front Shoulder Raise 3 sets 8-10 reps
Shrugs 3 sets 10-12 reps
Tricep Bench Dips 3 sets 10-12 reps
Revese Tricep Pushdowns 3 sets 8-12 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 3 sets To Failure


Routine #21

Exercise # of Sets # of Reps
MONDAY
Dumbbell Bench Press 3 sets 10-15 reps
Cable Flyes 3 sets 10 reps
Dips 3 sets 8 reps
ArnoldPress 3 sets 8-12 reps
Cable Upright Rows 3 sets 10 reps
Front Shoulder Raise 3 sets 10-12 reps
Dumbbell Shrugs 3 sets 8-12 reps
Tricep Rope Pushdowns 3 sets 10-12 reps
Overhead Tricep 3 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Hanging LegLifts 3 sets To Failure
WEDNESDAY
Dumbbell Squats 3 sets 10-15 reps
Leg Extensions 3 sets 10 reps
Lying Leg curl 3 sets 10 reps
Smith Machine Lunges 3 sets 10 reps
Seated Calf Raises 3 sets 10-15 reps
Standing Calf Raise 3 sets 10-12 reps
One Arm Row 3 sets 10-12 reps
Front Lat Pulldown 3 sets 8-10 reps
Back Extensions 2 sets 12 reps
Incline Bench Curl 3 sets 10-12 reps
Lying Cable Curl 3 sets 10-12 reps
Hammer Curls 2 sets 10 reps
Reverse Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
FRIDAY
Bench Press 3 sets 10-15 reps
Cable Cross-Overs 3 sets 10-12 reps
Dumbbell Incline Bench Press 3 sets 10-12 reps
Smith Machine Shoulder Press 3 sets 12 reps
Bent OverLateral Raise 3 sets 8-10 reps
Front Shoulder Raise 3 sets 8-10 reps
Shrugs 3 sets 10-12 reps
Tricep Bench Dips 3 sets 10-12 reps
Revese Tricep Pushdowns 3 sets 8-12 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 3sets To Failure


Routine #22

Exercise # of Sets # of Reps
MONDAY
One Leg Leg Press 3 sets 10-15 reps
One Leg Leg Extensions 3 sets 10-12 reps
Lying Leg Curls 2 sets 12 reps
Dumbbell Stiff Leg Deadlift 2 sets 10 reps
Dumbbell Standing Calf Raise 3 sets 10-15 reps
Front Pullups 3 sets 6-10 reps
T-Bar Row 3 sets 8-10 reps
Seated Wide Grip Row 2 sets 10 reps
Close Grip Lat Pulldown 2 sets 10 reps
Bicep Curl 3 sets 10-12 reps
Preacher Curl 2 sets 10-12 reps
ReverseCurls 2 sets 10-12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 3 sets To Failure
WEDNESDAY
Incline Bench Press 3 sets 10-12 reps
Flyes 2 sets 10 reps
Dips 3 sets 6-10 reps
Dumbbell Shoulder Press 3 sets 8-12 reps
Dumbbell Upright Row 3 sets 8-10 reps
Dumbbell Lateral Raise 3 sets 8-10 reps
Dumbbell Shrugs 2 sets 10-12 reps
One Arm Tricep Pushdowns 3 sets 8-12 reps
Overhead Tricep 3 sets 10-12 reps
Cable Cross Overs 3 sets To Failure
Cable Crunches 3 sets 10-15reps
FRIDAY
Smith Machine Front Squats 3 sets 10-15 reps
Leg Press 3 sets 8-12 reps
One Leg Leg Extension 2 sets 10 reps
Standing Leg Curl 2 sets 8-10 reps
Standing Calf Raise 3 sets 12 reps
Front Lat Pulldown 3 sets 10-12 reps
OneArm Row 2 sets 8-10 reps
Back Extensions 3 sets 10-12 reps
Cable Curls 3 sets 10-12 reps
Hammer Curls 3 sets 10-12 reps
Reverse Wrist Curls 2 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Crunches 3 sets To Failure
Oblique Crunches 3sets To Failure


Routine #23

Exercise # of Sets # of Reps
MONDAY
Bench Press 2 sets 12-15 reps
Dumbbell Incline Bench Press 2 sets 12 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Tricep Pushdowns 2 sets 12 reps
Crunches 2 sets To Failure
WEDNESDAY
Leg Press 3 sets 12-15 reps
Leg Extensions 3 sets 12 reps
Lying Leg Curls 3 sets 12 reps
Seated Calf Raise 3 sets 20 reps
Close Grip Lat Pulldown 3 sets 12-15 reps
One Arm Row 3 sets 12 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curls 3 sets 20 reps
Seated Leg Lifts 3 sets To Failure
FRIDAY
Incline Bench Press 3 sets 12-15 reps
Dumbbell Bench Press 3 sets 12 reps
Dumbbell Shoulder Press 2 sets 12 reps
Cable Upright Rows 2 sets 12 reps
Dumbbell Shrugs 3 sets 12-15 reps
Kickbacks 3 sets 12 reps
Raised Leg Crunches 2 sets To Failure


Routine #24

Exercise # of Sets # of Reps
MONDAY
Dumbbell Squats 2 sets 12-15 reps
Smith Machine Lunges 2 sets 12 reps
Dumbbell Standing Calf Raises 2 sets 15-20 reps
Back Extensions 2 sets 12-15 reps
Rear Lat Pulldowns 2 sets 12 reps
Bicep Curls 2 sets 12 reps
Reverse Curls 2sets 15-20 reps
Roman Chair Leg Lifts 2 sets To Failure
WEDNESDAY
Cable Flyes 2 sets 12-15 reps
Bench Press 2 sets 12 reps
Dumbbell Front Shoulder Raise 2 sets 12 reps
Cable Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Overhead Tricep Ext. 2 sets 12 reps
Oblique Leg Crunches 2 sets To Failure
FRIDAY
Smith Machine Squats 3 sets 12-15 reps
Standing Leg Curls 3 sets 12 reps
One Leg Leg Extensions 2 sets 12 reps
Standing Calf Raise 2 sets 20 reps
Front Lat Pulldown 3 sets 12 reps
Seated Close Grip Row 3 sets 12 reps
Concentration Curl 3 sets 12 reps
Dumbbell Reverse Wrist Curl 3 sets 15-20 reps
Crunches 2 sets To Failure


Routine #25

Exercise # of Sets # of Reps
MONDAY
Dumbbell Incline Bench Press 3 sets 10-15 reps
Cable Flyes 3 sets 10 reps
Dips 3 sets 8 reps
Behind Neck Press 4 sets 6-12 reps
Upright Row 3 sets 6-8 reps
Dumbbell Front Shoulder Raise 3 sets 8-12 reps
Shrugs 3 sets 8-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10-12 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 2 sets To Failure
WEDNESDAY
Squats 4 sets 8-15 reps
Leg Extensions 3 sets 8-10 reps
Standing Leg Curls 3 sets 8-10 reps
Dumbbell Lunges 2 sets 10 reps
Seated Calf Raises 2 sets 15 reps
Dumbbell Standing Calf Raises 2 sets 12 reps
T-Bar Row 3 sets 8-12 reps
Close Grip Lat Pulldown 3 sets 8-10 reps
Back Extensions 2 sets 12 reps
Bicep Curls 3 sets 8-12 reps
Cable Curls 2 sets 10 reps
Lying Cable Curls 2 sets 8 reps
Dumbbell Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
FRIDAY
Bench Press 4 sets 6-15 reps
Incline Bench Press 3 sets 6-8reps
Flyes 3 sets 8-12 reps
Dumbbell Shoulder Press 3 sets 8-12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Cable Front Shoulder Raise 3 sets 10 reps
Dumbbell Shrugs 3 sets 8-12 reps
Tricep Bench Dips 3 sets 8-12 reps
Tricep Pushdowns 3 sets 6-10 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 2 sets To Failure


Routine #26

Exercise # of Sets # of Reps
MONDAY
One Leg Leg Press 3 sets 10-15 reps
One Leg Leg Extension 3 sets 10-12 reps
Lying Leg Curl 2 sets 10 reps
Stiff Leg Deadlift 2 sets 10 reps
Dumbbell Standing Calf Raise 3 sets 10-15 reps
Front Pullups 4 sets 6-12 reps
One Arm Row 3 sets 6-10 reps
Seated Close Grip Row 2 sets 10 reps
Rear Lat Pulldown 2 sets 10reps
Incline Bench Curl 3 sets 10-12 reps
Dumbbell Preacher Curl 2 sets 12 reps
Reverse Curls 2 sets 12 reps
Seated Leg Lifts 3 sets To Failure
Raised Leg Crunches 2 sets To Failure
WEDNESDAY
Dumbbell Decline Bench Press 3 sets 10-12 reps
Incline Flyes 2 sets 10 reps
Dips 2 sets 10 reps
Front Shoulder Press 3 sets 6-10 reps
Cable Upright Rows 2 sets 6-8 reps
Dumbbell Bent Over Lateral Raise 2 sets 8 reps
Shrugs 3 sets 8 reps
Tricep Rope Extensions 3 sets 6-10 reps
DumbbellOverhead Tricep Extension 2 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Cable Crunches 3 sets 12-15 reps
FRIDAY
Smith Machine Front Squats 4 sets 6-15 reps
Leg Press 3 sets 6-8 reps
Leg Extensions 2 sets 8-12 reps
Standing Leg Curls 3 sets 8-12 reps
Standing Calf Raises 3 sets 10 reps
Barbell Rows 2 sets 10 reps
Close Grip Lat Pulldown 2 sets 8-12 reps
Back Extensions 2 sets 8-12 reps
Cable Curls 2 sets 6-10 reps
Hammer Curls 2 sets 10 reps
Dumbbell Reverse Wrist Curls 2 sets 10 reps
Hanging Leg Lifts To Side 3 sets To Failure
Crunches 3 sets To Failure


Routine #27

Exercise # of Sets # of Reps
MONDAY
Incline Bench Press 4 sets 8-15 reps
Cable Flyes 3 sets 8-10 reps
Dips 3 sets 8 reps
Behind Neck Press 4 sets 6-12 reps
Dumbbell Upright Row 3 sets 6-8 reps
Front Shoulder Raise 3 sets 8-12 reps
Dumbbell Shrugs 3 sets 8-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10-12 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 3 sets To Failure
WEDNESDAY
Dumbbell Squats 3 sets 10-15 reps
Leg Extensions 3 sets 10 reps
Standing Leg Curls 3 sets 10 reps
Smith Machine Lunges 2 sets 10 reps
Seated Calf Raise 2 sets 15 reps
Standing Calf Raise 2 sets 12 reps
T-Bar Row 3 sets 10-12 reps
Close Grip Lat Pulldown 3 sets 10-12 reps
Back Extensions 2 sets 12 reps
Dumbbell Bicep Curl 3 sets 10-12 reps
Cable Curl 2 sets 10 reps
Lying Cable Curl 2 sets 10 reps
Wrist Curls 3sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
FRIDAY
Dumbbell Bench Press 3 sets 8-10 reps
Incline Bench Press 3 sets 6-10 reps
Flyes 3 sets 8-12 reps
Front Shoulder Press 3 sets 8-12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Front Shoulder Raise 3 sets 10 reps
Shrugs 3 sets 8-12 reps
Tricep Bench Dips 3 sets 8-12 reps
Triceps Pushdowns 3 sets 6-12 reps
Kickbacks 2 sets 10 reps
Hanging Leg Lifts To Side 2 sets To Failure
Crunches 3 sets To Failure


Routine #28

Exercise # of Sets # of Reps
MONDAY
Leg Press 4 sets 8-15 reps
Leg Extension 3 sets 10-12 reps
Lying Leg Curl 3 sets 8-10 reps
Dumbbell Stiff Leg Deadlift 3 sets 8-10 reps
SeatedCalf Raise 3 sets 10-15 reps
Front Pullups 4 sets 6-12 reps
T-Bar Row 3 sets 6-12 reps
Seated Wide Grip Row 3 sets 8-10 reps
Rear Lat Pulldown 3 sets 8-10 reps
Incline Bench Curl 3 sets 8-12 reps
Preacher Curl 3 sets 8-12 reps
Reverse Curl 3 sets 8-12 reps
Seated Leg Lifts 3 sets To Failure
Raised Leg Crunches 3 sets To Failure
WEDNESDAY
Decline Bench Press 4 sets 8-12 reps
Incline Flyes 3 sets 8-12 reps
Dips 3 sets 6-10 reps
Smith Machine Shoulder Press 4 sets 6-10 reps
Cable Upright Rows 3 sets 6-8 reps
Bent Over Lateral Raise 3 sets 8 reps
Shrugs 3 sets 12 reps
Tricep Rope Pushdown 3 sets 6-10 reps
Overhead Tricep 3 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Cable Crunches 3 sets 12-15 reps
FRIDAY
Front Squats 4 sets 8-15 reps
Leg Press 3 sets 8-10 reps
One Leg Leg Extensions 3 sets 6-10 reps
Standing Leg Curls 3 sets 6-10 reps
Dumbbell Standing Calf Raise 3 sets 10-12 reps
One Arm Row 4 sets 6-12 reps
Close Grip Lat Pulldown 3 sets 6-10 reps
Back Extensions 3 sets 12 reps
Cable Curls 3 sets 6-10 reps
Hammer Curls 3 sets 8-12 reps
Reverse Wrist Curls 3 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Crunches 3 sets To Failure
Cable Crunches 3 sets 12 reps


Routine #29

Exercise # of Sets # of Reps
MONDAY
Dumbbell Bench Press 4 sets 8-15 reps
Incline Flyes 3 sets 10 reps
Dips 3 sets 8 reps
Front Shoulder Press 4 sets 6-12 reps
Upright Rows 3 sets 6-8 reps
Cable Front Shoulder Raise 2 sets 8-10 reps
Shrugs 3 sets 8-12 reps
Tricep Rope Pushdown 4 sets 8-12 reps
Overhead Tricep 2 sets 10 reps
Dips 2 sets 10 reps
Hanging Leg Lifts 3 sets To Failure
Crunches 3 sets To Failure
WEDNESDAY
Squats 4 sets 8-15 reps
Leg Extension 3 sets 8-10 reps
Lying Leg Curl 3 sets 8-10 reps
Dumbbell Lunges 3 sets 6-10 reps
Seated Calf Raise 3 sets 10-15 reps
Standing Calaf Raise 3 sets 10-12 reps
T-Bar Row 3 sets 8-10 reps
Front LatPulldown 3 sets 12 reps
Back Extensions 3 sets 8-12 reps
Bicep Curls 3 sets 4-10 reps
Lying Cable Curl 3 sets 8-10 reps
Hammer Curls 2 sets 10 reps
Dumbbell Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
Roman Chair Leg Lifts 2 sets 12 reps
FRIDAY
Bench Press 3 sets 8-10 reps
Dumbbell Incline Bench Press 3 sets 6-10 reps
Cable Flyes 3 sets 8 reps
Dumbbell Shoulder Press 3 sets 6-12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Dumbbell Front Shoulder Raise 3 sets 8 reps
Dumbbell Shrugs 3 sets 8-12 reps
Lying Tricep Extensions 3 sets 8-12 reps
Reverse Tricep Pushdowns 3 sets 6-10 reps
Kickbacks 2 sets 8-10 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts To Side 2 sets To Failure
Cable Crunches 3 sets 12 reps


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