Well, if you are like me the first time you tried a 3day workout routine, you’re biting at the bit to see if this stuff is actually going to work. It will. Guaranteed. I have trained many beginners using this three day routine that I am showing you and they have all done very well. Having said that now you’re probably even more pumped to get going and workout!
Most beginners can handle a 3day workout routine as far as time commitment, and really that’s all that is needed to make most of the changes for the majority of people. Monday, Wednesday and Friday with the weekends off is usually convenient for beginners. It doesn’t really matter as long as it is three non-consecutive days. Then we go and train the whole body on each of these days with a one exercise per body part workout. Now its always smart to warm up before exercise so we do five to ten minutes of any cardio machine to get the blood flowing. This gives the heart a heads up to what’s coming in the workout routine!! Then we go on to the workout routine, and finally the 20 to 30 minute fat loss cardio. So to take care of everything, you’re looking at an hour to an hour and a half if you’re taking your time as a beginner.
3day Cardio Workout Routine
Cardio is short for cardiovascular, and this is where you burn off some extra calories for fat loss or train the old ticker to work more efficiently. What determines how intensely you do your cardio as a beginner depends on the goal that you are training for. A lower heart rate is more for fat loss, while a higher heart rate works the heart.
Now, for the actual 3day workout routine.
You could start right off and do a billion sets to try to look like Mr. Olympia, but chances are you’ll have to call in sick the next day due to chronic ” I can’t moveness”.
This 3day workout routine is for the beginners who say, “I’d like to lose the spare tire and maybe add a bit of muscle. I don’t want to look like those guys in the magazine though!” Actually, all beginners should start off the same way regardless of their goals. You have to give the body a warning of what is coming. A whole body workout 3days per week is the nuts and bolts of all training routines. What we do is take one exercise for each body part and do three sets of 15 reps with it. Now on week one, you may find that three sets is too much. This depends on the shape you are in. A nice way to tippy-toe into this is to do 1 set of everything for week 1, two sets of everything for weeks two and three. Finish it of by getting in all three sets by the end of the month. By the time month two has started, you should be doing three sets of 15 for every muscle group on Monday, Wednesday and Friday. Each day of the 3day workout routine is followed by 20 to 30 minutes of your preferred cardio.
I see folks (mostly beginners) always chatting to friends or answering their cell phones. This is a waste of everyone’s time. At the start of this 3day workout routine, two minutes between sets is O.K., until you get accustomed, but never longer unless you are on a specific power routine. If I can breath normally after 45 seconds, I’ll start the next set, if not, I give myself up to a minute and 30 seconds. Of course there is always a balance, so don’t go lower than 45 seconds because if you can start before that, you were probably slacking on the effort of the first set!
For all routines, it is wise and advisable to never rush into your 3day workout routine without doing some sort of general whole body warm-up. This could be as simple as 10 minutes of low intensity cardio on your favorite machine just to get the blood flowing. Follow that up with some general stretching to get rid of any kinks and then off you go!