- Full-body workouts
Work on every muscle group in your body 3 times a week. It's the most efficient way to train.
An example of a 3 day split:
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Day 1 |
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Back squat |
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Leg extension |
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Barbell bench press |
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Bent over barbell row |
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Military barbell press |
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Cable crunches |
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Day 2 |
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Barbell deadlift |
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Lying Hamstring curl |
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Chest fly cables |
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Lat pulldown machine |
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Lateral raises dumbbell |
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Hanging leg raises |
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Day 3 |
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Romanian splitsquat |
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Hip thrusts barbell |
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Incline bench press |
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Cable pullover |
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Rear delt machine |
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Ab wheel rollouts |
- You can even save time during your workout by doing supersets. Supersets are combinations of exercises performed consecutively with no rest in between the sets. By speeding things up, supersets also add cardio to your lifting routine.
Examples of superset routines:
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Push pull supersets |
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A |
Lat pulldown wide grip (cable) |
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B |
Barbell bench press |
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A |
Cable fly |
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B |
Seated row narrow grip (cable) |
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A |
Military barbell press |
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B |
High row machine |
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A |
Front raises dumbbell |
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B |
Bent over barbell row |
- Pick a gym close to your home/work, so you don't lose time on traveling.
- Minimize talking and socializing during your workout. You can always invite your friends over during the weekend.