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Help me divide muscle groups for a three day a week workout

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  • Help me divide muscle groups for a three day a week workout

    You pros in here! We have our home gym setup finally, just needing to know how to divide the groups up! help wanted please!

  • #2
    have you looked into the push/pull method?

    It's something like this...

    Day 1- chest, shoulders and triceps
    Day 2- back, biceps, and abs
    Day 3- quads, hams, calves

    Cardio is mixed in there as well.

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    • #3
      So, you are ready to add some muscle and rip up those abs. Below are some muscle building routines so you can start out on the right foot ...

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      • #4
        Abs can be worked into almost all excercises.

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        • #5
          Endurance: Smaller more toned build
          Chest/Tri's
          Back/Bi's
          Legs/Shoulders

          Strength:Bulkier Build
          Chest/Back
          Legs
          Bi's/Tri's/Shoulders

          Like said before, you can work your abs/core on all three if you want. If you're looking for bulkier though, do abs twice a week with heavy resistance.

          Cardio depends on what you want again, do three or four times a week if you want lean. Between 30-40 minutes a day for lean, and 40-60 minutes a day one to two times a week. Slow paced cardio for bulk. Like an inclined treadmill fast-paced walk or a stair mill. For leaner do a jog, swim, row, or bike.
          "Any dog under 50lbs is a cat and cats are pointless." - Ron Swanson

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