Stay in shape with this 3-day routine
We recently received a request from one of our friends to post a training routine on the blog, which would help a person stay in good shape despite being able to make it to the gym only three days a week.
Here is a routine which will help you to build and maintain a good body. Train on three non-consecutive days every week. During week one, train using split A on Monday, split B on Wednesday and again split A on Friday. In the second week, train using split B on Monday, split A on Wednesday and split B on Friday.
Keep training in this alternate manner for 8 to 12 weeks.
As regards diet plan: If your aim is to build muscle, add more complex carbohydrates like wheat bread, oats, products made of whole wheat and complete protein.
If your aim is to lose fat, increase your protein intake and cut back on carbs. Try to consume very less or almost no carbs in the last two meals of the day.
If you have lot of fat to shed, try doing cardio for 45 minutes on an empty stomach three to five days a week. You needn’t drag yourself to the gym for cardio. Go for a brisk walk around your house in the mornings and hit the gym three non-consecutive days in the evenings
Split A – Chest, shoulders, triceps
Incline dumbbell press 4 x 15,12,10,8
Flat bench flye 3 x 12,12,12
Dumbbell press 4 x 15,12,10,8
Lateral raises 3 x 12,12,12
Lying barbell extension 4 x 15,12,10,8
Standing calf raises 4 x 15
Hanging knee raises 3 x 15,15,15
Cardio 30 mins
Split B – Leg, back, biceps
Squats 4 x 15,12,10,8
Leg curl 3 x 15,15,15
Pulldown 4 x 15,12,10,8
Deadlift 3 x 10,10,10
Incline dumbbell curl 3 x 15,15,15
Crunches 3 x 15,15,15
– P. Srimathy