A Full Listing Of 3 Day Per Week Workouts: 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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Routine #30

Exercise # 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


Routine #31

Exercise # 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


Routine #32

Exercise # 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


Routine #33

Exercise # 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


Routine #34

Exercise # 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


Routine #35

Exercise # 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


Routine #36

Exercise # 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


Routine #37

Exercise # 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


Routine #38

Exercise # 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


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