Bodybuilding.com - A Full Listing Of 3 Day Per Week Workouts: Page 3.

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Page 3

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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Exercise/ Routine #30 # of Sets # of Reps

MONDAY

One Leg Leg Press 4 sets 6-10 reps

Stiff Leg Deadlift 3 sets 6-10 reps

Standing Leg Curl 3 sets 8-10 reps

One Leg Leg Extension 3 sets 8-10 reps

Smith Machine Front Squats 2 sets 12 reps

Standing Calf Raise 3 sets 10-12 reps

Front Pullups 4 sets 6-10 reps

One Arm Row 3 sets 8-10 reps

Seated Close Grip Row 3 sets 6-10 reps

Preacher Curl 3 sets 6-10 reps

Incline Bench Curl 2 sets 8-12 reps

Reverse Curls 2 sets 8-12 reps

Raised Leg Crunches 3 sets To Failure

Roman Chair Leg Lifts 2 sets To Failure

WEDNESDAY

Bench Press 4 sets 5-10 reps

Incline Flyes 3 sets 8-10 reps

Dips 3 sets 6 reps

Arnold Press 4 sets 6-10 reps

Upright Row 3 sets 6-8 reps

Bent Over Lateral Raise 3 sets 8 reps

Shrugs 3 sets 12 reps

Tricep Pushdowns 3 sets 6-10 reps

Tricep Cable Extension 3 sets 10 reps

Dumbbell Lying Tricep Extension 3 sets 8 reps

Cable Crunches 3 sets 12-15 reps

Oblique Crunches 3 sets To Failure

FRIDAY

Front Squats 4 sets 8-12 reps

One Leg Leg Press 3 sets 8-10 reps

One Leg Leg Extension 3 sets 6-10 reps

Standing Leg Curls 3 sets 6-10 reps

Dumbbell Standing Calf Raises 3 sets 10-12 reps

Barbell Rows 4 sets 6-12 reps

Close Grip Lat Pulldown 3 sets 6-12 reps

Back Extensions 3 sets 12 reps

Cable Curls 3 sets 6-10 reps

Hammer Curls 3 sets 6-10 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

Exercise/ Routine #31 # of Sets # of Reps

MONDAY

Bench Press 3 sets 10-15 reps

Dumbbell Incline Bench Press 2 sets 10-12 reps

Upright Row 3 sets 10-12 reps

Dumbbell Lateral Raise 2 sets 12 reps

Shrugs 2 sets 12-15 reps

Tricep Pushdowns 2 sets 12 reps

Crunches 3 sets To Failure

Seated Leg Lifts 2 sets To Failure

WEDNESDAY

Leg Press 3 sets 10-15 reps

Leg Extension 2 sets 12 reps

Lying Leg Curls 2 sets 12 reps

Seated Calf Raise 3 sets 15 reps

Rear Lat Pulldown 3 sets 10-15 reps

One Arm Row 2 sets 12 reps

Bicep Curl 2 sets 12 reps

Wrist Curl 3 sets 15 reps

Raised Leg Crunches 3 sets To Failure

FRIDAY

Dumbbell Bench Press 3 sets 10-15 reps

Incline Bench Press 2 sets 10-12 reps

Dumbbell Shoulder Press 3 sets 10-12 reps

Dumbbell Front Shoulder Raise 2 sets 12 reps

Dumbbell Shrugs 2 sets 12-15 reps

Tricep Rope Pushdowns 3 sets 12 reps

Overhead Tricep Extensions 3 sets 12 reps

Oblique Crunches 3 sets To Failure

Roman Chair Leg Lifts 2 sets To Failure

Exercise/ Routine #32 # of Sets # of Reps

MONDAY

Leg Press 3 sets 10-15 reps

One Leg Leg Extension 2 sets 12 reps

Standing Leg Curls 2 sets 12 reps

Standing Calf Raise 2 sets 15 reps

Barbell Row 3 sets 8-12 reps

Seated Close Grip Row 2 sets 12 reps

Preacher Curl 2 sets 12 reps

Reverse Wrist Curl 2 sets 15 reps

Cable Crunches 3 sets 20 reps

WEDNESDAY

Bench Press 4 sets 8-15 reps

Incline Flyes 3 sets 10-12 reps

Dips 2 sets 10-12 reps

Dumbbell Bent Over Lateral Raise 3 sets 10-12 reps

Cable Upright Rows 3 sets 8-12 reps

Shrugs 2 sets 10-12 reps

One Arm Tricep Pushdown 3 sets 8-12 reps

Seated Overhead Extension 2 sets 8-10 reps

Crunches 3 sets To Failure

Seated Leg Lifts 2 sets To Failure

FRIDAY

Leg Press 4 sets 8-15 reps

Smith Machine Squats 3 sets 8-10 reps

Lying Leg Curls 2 sets 12 reps

Leg Extensions 3 sets 10 reps

Seated Calf Raise 3 sets 15 reps

Front Lat Pulldown 3 sets 8-12 reps

T-Bar Row 3 sets 8-10 reps

Dumbbell Bicep Curl 3 sets 10-12 reps

Cable Curl 2 sets 10 reps

Reverse Curl 3 sets 15 reps

Raised Leg Crunches 3 sets To Failure

Exercise/ Routine #33 # of Sets # of Reps

MONDAY

Bench Press 4 sets 8-12 reps

Dumbbell Incline Bench Press 3 sets 6-10 reps

Dumbbell Shoulder Press 3 sets 8-10 reps

Upright Row 2 sets 10 reps

Dumbbell Shrugs 2 sets 12-15 reps

Tricep Pushdowns 3 sets 8-10 reps

Overhead Tricep Extensions 2 sets 10 reps

Crunches 2 sets To Failure

WEDNESDAY

Leg Press 4 sets 8-12 reps

Leg Extensions 2 sets 10 reps

Lying Leg Curls 2 sets 10 reps

Seated Calf Raise 3 sets 12-15 reps

Rear Lat Pulldown 3 sets 10-12 reps

One Arm Row 3 sets 10 reps

Bicep Curl 3 sets 8-10 reps

Hammer Curls 2 sets 10 reps

Wrist Curls 3 sets 10-12 reps

Raised Leg Crunches 3 sets To Failure

FRIDAY

Incline Bench Press 3 sets 10-12 reps

Flyes 3 sets 10-12 reps

Behind Neck Press 3 sets 8-10 reps

Shrugs 3 sets 10-12 reps

Dumbbell Front Shoulder Raise 3 sets 8-10 reps

Tricep Bench Dips 3 sets 10-12 reps

One Arm Tricep Pushdowns 2 sets 10 reps

Oblique Crunches 3 sets To Failure

Exercise/ Routine #34 # of Sets # of Reps

MONDAY

Squats 4 sets 8-15 reps

Stiff Leg Deadlifts 3 sets 8-10 reps

One Leg Leg Extension 3 sets 8-10 reps

Dumbbell Standing Calf Raise 3 sets 10-15 reps

T-Bar Row 3 sets 8-10 reps

Seated Close Grip Row 3 sets 8-10 reps

Dumbbell Bicep Curls 3 sets 10-12 reps

Preacher Curls 2 sets 8-10 reps

Dumbbell Reverse Wrist Curls 2 sets 10-12 reps

Hanging Leg Lifts 3 sets To Failure

WEDNESDAY

Bench Press 4 sets 6-15 reps

Incline Flyes 3 sets 8-10 reps

Dips 2 sets 8-10 reps

Front Shoulder Press 3 sets 8-10 reps

Dumbbell Lateral Raise 3 sets 10-12 reps

Dumbbell Shrugs 3 sets 10-12 reps

Lying Tricep Extensions 3 sets 6-10 reps

Reverse Tricep Pushdowns 3 sets 8-10 reps

Dumbbell Overhead Tricep Ext. 2 sets 8-10 reps

Crunches 3 sets To Failure

FRIDAY

Deadlift 4 sets 8-12 reps

Leg Press 3 sets 6-8 reps

Standing Leg Curls 2 sets 10 reps

Leg Extensions 2 sets 10 reps

Standing Calf Raises 3 sets 8-12 reps

Close Grip Pullups 3 sets 10 reps

Barbell Rows 2 sets 10 reps

Seated Wide Grip Row 3 sets 8-12 reps

Dumbbell Preacher Curl 3 sets 8-10 reps

Cable Curls 3 sets 10-12 reps

Reverse Curls 3 sets 10-12 reps

Raised Leg Crunches 3 sets To Failure

Hanging Leg Lifts 3 sets To Failure

Exercise/ Routine #35 # of Sets # of Reps

MONDAY

Dumbbell Bench Press 4 sets 6-12 reps

Incline Bench Press 3 sets 6-10 reps

Dips 3 sets 6-10 reps

Upright Rows 2 sets 10 reps

Dumbbell Shoulder Press 3 sets 8-10 reps

Dumbbell Shrugs 3 sets 8-10 reps

Overhead Tricep 3 sets 6-10 reps

Tricep Rope Pushdown 3 sets 8 reps

Crunches 3 sets To Failure

WEDNESDAY

Leg Press 4 sets 6-12 reps

Leg Extensions 3 sets 8-10 reps

Lying Leg Curls 3 sets 8-10 reps

Standing Calf Raise 3 sets 10-15 reps

Rear Lat Pulldown 3 sets 6-10 reps

One Arm Row 3 sets 10 reps

Seated Wide Grip Row 2 sets 8-10 reps

Hammer Curls 2 sets 10 reps

Bicep Curls 3 sets 8-12 reps

Dumbbell Wrist Curls 3 sets 10-12 reps

Raised Leg Crunches 3 sets To Failure

FRIDAY

Dumbbell Incline Bench Press 4 sets 8-12 reps

Flyes 3 sets 10 reps

Behind Neck Press 4 sets 5-10 reps

Cable Lateral Raise 3 sets 6 reps

Dumbbell Front Shoulder Raise 2 sets 8-10 reps

Dumbbell Shrugs 3 sets 10 reps

One Arm Tricep Pushdown 3 sets 6-10 reps

Tricep Bench Dips 3 sets 6-10 reps

Oblique Crunches 3 sets To Failure

Exercise/ Routine #36 # of Sets # of Reps

MONDAY

Squats 5 sets 5-15 reps

Stiff Leg Deadlifts 3 sets 8-10 reps

One Leg Leg Extension 3 sets 8-10 reps

Seated Calf Raise 3 sets 10-15 reps

T-Bar Row 3 sets 8-10 reps

Seated Close Grip Row 2 sets 8-10 reps

Deadlift 3 sets 8 reps

Dumbbell Preacher Curl 3 sets 8-12 reps

Bicep Curl 2 sets 10 reps

Reverse Wrist Curl 3 sets 8-12 reps

Cable Crunches 3 sets 12-15 reps

WEDNESDAY

Bench Press 5 sets 4-15 reps

Incline Flyes 3 sets 8-10 reps

Dips 4 sets 6-10 reps

Front Shoulder Press 3 sets 8-10 reps

Dumbbell Lateral Raise 3 sets 10-12 reps

Dumbbell Shrugs 3 sets 10-12 reps

Lying Tricep Extensions 4 sets 5-10 reps

Reverse Tricep Pushdown 3 sets 8-10 reps

Overhead Tricep 2 sets 8-10 reps

Crunches 3 sets To Failure

Roman Chair Leg Lifts 2 sets To Failure

FRIDAY

Deadlift 5 sets 5-12 reps

Leg Press 4 sets 5-8 reps

Standing Leg Curls 3 sets 10 reps

Leg Extensions 3 sets 10 reps

Standing Calf Raises 3 sets 8-12 reps

Close Grip Pullups 4 sets 4-10 reps

Barbell Rows 3 sets 8-10 reps

Seated Wide Grip Row 3 sets 8-10 reps

Preacher Curls 4 sets 6-10 reps

Cable Curls 3 sets 6-10 reps

Reverse Curls 3 sets 10 reps

Raised Leg Crunches 3 sets To Failure

Hanging Leg Lifts 3 sets To Failure

Exercise/ Routine #37 # of Sets # of Reps

MONDAY

Bench Press 4 sets 6-12 reps

Dumbbell Incline Bench Press 3 sets 6-10 reps

Dips 3 sets 6-10 reps

Upright Row 3 sets 8-10 reps

Front Shoulder Press 4 sets 6-10 reps

Shrugs 3 sets 8-10 reps

Tricep Pushdowns 3 sets 6-10 reps

Overhead Tricep Extension 3 sets 8 reps

Tricep Bench Dips 2 sets 8-10 reps

Crunches 3 sets To Failure

Cable Crunches 3 sets To Failure

WEDNESDAY

Squats 4 sets 6-12 reps

Leg Extensions 3 sets 8-10 reps

Standing Leg Curls 3 sets 8-10 reps

Leg Press 3 sets 6-10 reps

Seated Calf Raise 3 sets 10-15 reps

One Arm Row 4 sets 8-10 reps

Seated Wide Grip Row 3 sets 6-10 reps

Close Grip Pullups 3 sets 5-8 reps

Bicep Curls 3 sets 8-12 reps

Preacher Curl Machine 3 sets 6-8 reps

Reverse Curls 3 sets 8-10 reps

Oblique Crunches 3 sets To Failure

Roman Chair Leg Lifts 2 sets To Failure

FRIDAY

Incline Bench Press 3 sets 6-12 reps

Wide Grip Bench Press 3 sets 8-10 reps

Flyes 2 sets 8-10 reps

Cable Lateral Raise 2 sets 6-8 reps

Dumbbell Shoulder Press 4 sets 5-10 reps

Dumbbell Front Shoulder Press 3 sets 8-10 reps

Dumbbell Shrugs 3 sets 6-10 reps

Tricep Bench Dips 3 sets 6-10 reps

One Arm Tricep Pushdown 2 sets 8 reps

Lying Tricep Extension 2 sets 8-10 reps

Raised Leg Crunches 3 sets To Failure

Oblique Crunches 2 sets To Failure

Exercise/ Routine #38 # of Sets # of Reps

MONDAY

Stiff Leg Deadlift 3 sets 8-12 reps

Leg Extensions 3 sets 8-12 reps

Squats 4 sets 5-10 reps

Leg Press 3 sets 8-10 reps

Standing Calf Raises 3 sets 6-10 reps

T-Bar Row 4 sets 6-8 reps

Deadlift 3 sets 6-8 reps

Front Lat Pulldown 2 sets 10 reps

Dumbbell Bicep Curls 3 sets 6-8 reps

Preacher Curls 3 sets 12-15 reps

Cable Crunches 3 sets To Failure

Crunches 3 sets To Failure

WEDNESDAY

Bench Press 5 sets 4-15 reps

Incline Flyes 3 sets 6-10 reps

Dips 4 sets 6-8 reps

Front Shoulder Press 3 sets 8-10 reps

Bent Over Lateral Raise 4 sets 6-10 reps

Shrugs 3 sets 10-12 reps

Lying Tricep Extension 4 sets 5-10 reps

Reverse Tricep Pushdowns 3 sets 6-10 reps

Overhead Tricep 2 sets 8-10 reps

Oblique Crunches 3 sets To Failure

Roman Chair Leg Lifts 3 sets To Failure

FRIDAY

Deadlift 5 sets 5-12 reps

Leg Press 4 sets 5-8 reps

Standing Leg Curls 3 sets 10 reps

Leg Extensions 3 sets 10 reps

Dumbbell Standing Calf Raises 3 sets 8-12 reps

Rear Pullups 4 sets 4-10 reps

One Arm Row 3 sets 6-10 reps

Seated Wide Grip Row 3 sets 6-10 reps

Preacher Curl Machine 3 sets 5-8 reps

Cable Curl 3 sets 6-10 reps

Reverse Curls 3 sets 10 reps

Raised Leg Crunches 3 sets To Failure

Hanging Leg Lifts 3 sets To Failure