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Lose The Lies Lose The Weight 3-Day Basic Workout Plan

The 3-day basic workout plan involves 30 minutes of cardio and strength training exercises targeting different muscle groups each day. Day 1 focuses on back, biceps, and forearms. Day 3 works quadriceps, hamstrings, calves, and abdominals. Day 5 targets chest, shoulders, and triceps. Each exercise is performed in 3 sets with a target number of repetitions outlined for each set.

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Carl
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49 views4 pages

Lose The Lies Lose The Weight 3-Day Basic Workout Plan

The 3-day basic workout plan involves 30 minutes of cardio and strength training exercises targeting different muscle groups each day. Day 1 focuses on back, biceps, and forearms. Day 3 works quadriceps, hamstrings, calves, and abdominals. Day 5 targets chest, shoulders, and triceps. Each exercise is performed in 3 sets with a target number of repetitions outlined for each set.

Uploaded by

Carl
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Lose the Lies Lose the Weight

3-Day Basic Workout Plan

DAY CARDIO MUSCLE EXERCISE WEIGHT ACTUAL TARGET


GROUP REPETITIONS REPETITIONS
1 30 Back Lat Pull- _______ _______ Set 1: 12-15
Minutes Downs _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
1 Biceps Standing _______ _______ Set 1: 12-15
Barbell Curls _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
1 Forearms Barbell _______ _______ Set 1: 12-15
Wrist Curls _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
2 Off Off Off Off Off Off
3 30 Quadriceps Leg _______ _______ Set 1: 12-15
Minutes Extension _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
3 Hamstrings Leg Curl _______ _______ Set 1: 12-15
_______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
3 Calves Seated Calf _______ _______ Set 1: 12-15
Raises _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
3 Abdominals Abdominal _______ _______ Set 1: 12-15
Crunch _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
4 Off Off Off Off Off Off
5 30 Chest Dumbbell _______ _______ Set 1: 12-15
Minutes Bench Press _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
5 Shoulders Seated _______ _______ Set 1: 12-15
Shoulder _______ _______
Press _______ _______ Set 2: 9-12

Set 3: 6- 9
5 Triceps Triceps _______ _______ Set 1: 12-15
Push-Downs _______ _______
_______ _______ Set 2: 9-12

Set 3: 6-9
6 Off Off Off Off Off Off
7 Off Off Off Off Off Off

Day 1
Lat machine pull down Standing barbell curls

Barbell Wrist Curl


Day 3
Leg extension Leg Curl

Seated Calf Raises Abdominal crunch

Day 5
Dumbbell Bench Press Seated Shoulder Press
Triceps Push-Downs

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