In a previous article, I suggested a 5-day workout routine, which mainly focuses on training each body part separately every day. For example: Monday-chest, Tuesday-arms, Wednesday-shoulders, Thursday-back, Friday-legs and weekend-rest. While I believe the ideal workout is one where you dedicate a single workout to a single body part, most of us don’t have the time available to execute such an overloaded weekly training schedule.

So what is the best alternative? Your goal is still to train each body part at least once a week. To achieve this without going to the gym every day, you should combine training a major body part along with a minor one on the same day. Here is a typical example of a 3 day workout routine:

Monday: Chest-Biceps

chest exercises

1) Bench press 4 series x 12,10,8,6

2) Incline bench press 3 series x 12,10,8

3) Crossover cable 3 sets x 12,10,8

4) Peck-Dec (Butterfly) or openings with dumbbells 3 series x 12,10,8

biceps exercises

1) Curl with bar or cable 3 series x 12,10,8

2) Alternating hammer curl 3 series x 12,10,8

3) Concentration Curls or Preacher Curls (machine) 3 sets x 12,10,8

Wednesday: rear triceps

back exercises

1) V-bar dropdown 4 sets x 12,10,8,6

2) Wide Grip Pull-Down (machine or cable) 3 sets x 12,10,8

3) Bent-over barbell row 3 sets x 12,10,8

4) One-arm dumbbell row (supported on a bench) 3 series x 12,10,8

triceps exercises

1) Cable extension (kneeling or standing) 3 sets x 12,10,8

2) Lying Close Grip Barbell Extension (front) 3 sets x 12,10,8

3) Extension with dumbbells to one arm 3 series x 12,10,8

Friday: Legacy-Shoulders

legacy exercises

1) Leg extensions (machine) 4 series x 12,10,8,8

2) Squats with Bar or Machine 4 series x 12,10,8,8

3) Dumbbell lunges 3 series x 12,10,10

4) Leg Curls (Machine lying down) 3 series x 12,10,10

shoulder exercises

1) Shoulder press with bar or dumbbells 4 series x 12,10,8,8

2) Arnold Press with dumbbells 3 series x 12,10,8

3) Raise with dumbbells (front or side) 3 series x 12,10,8

4) Cable Chin Up Rows (Standing) 3 sets x 12,10,8

Always train the main body part first: Chest, Back, Legs and continue with the minor ones: Biceps, Triceps, Shoulders (Shoulders are considered a medium sized body part, so whenever you have the opportunity, train them separately) . You can shuffle the exercises for each body part however you like, but keep in mind that the main exercises like the bench press for the chest, the squat for the legs, or the shoulder press should be performed first.

If you’re currently in a mass or volume training routine, lift maximum weight and lower your reps. I call this training program “3 day training routine”. However, if you have some extra time, you can do it four or even five times a week. Just keep in mind to rotate the workouts. For example, if you add a training session on Thursday, then you work your legs and shoulders on Thursday, and on Friday you train your chest and biceps. Never break the sequence of the exercise routine mentioned above so that all parts of the body are trained in the same way.

Whether you’re on the 3-day or 5-day workout, remember that building muscle is the result of three different factors: training, nutrition, and rest. Each of these factors is equally important.
Keep those muscles pumping!