3 Day Strength Building

Workout Name : 3 Day Strength Building

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 83 / 2209

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Description

Who is this workout for?
With just 30-40 minutes per day and 3 days a week you can build strength through this workout. No equipment required except maybe a towel or yoga mat.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

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Monday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Chest

Push Up with Feet Elevated Push Up with Feet Elevated 60 sec 12 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 12 3 Progress Chart

Back

Inverted Row Inverted Row 60 sec 10 3 Progress Chart
Wednesday Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Freehand Jump Squat Freehand Jump Squat 60 sec 20 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 20 3 Progress Chart
Friday Abs and Core
Muscle Exercise Name Timer Reps Sets Track

Abs

Sit Up Sit Up 60 sec 12 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 15 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 12 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 20 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart