If you’re an athlete at school, you’ll want to make sure you work out regularly to improve your performance on the field. But if you’ve never tried working out at a gym before, what do you do? Using free weights is a great way to get started. With the right plan, anyone can work out with free weights easily and get the results they want. There is no better way to begin your workout journey than by utilizing the 3-day split. Here is a beginner’s guide to this program with a sample workout plan.
Day 1 will involve targeting the chest, shoulders, and triceps. The way you become stronger is to begin strengthening in the upper muscles you use most. After warming up with some jumping jacks or other light aerobics, begin with triceps. Beginning with triceps will allow you to warm up this muscle area for when shoulders come into play. You may work out your triceps with the following workouts: tricep pull-downs, overhead-tricep extensions, and triceps kickbacks, to name a few. Let’s move onto shoulders now. When you work out your shoulders, you must always make sure to target the three parts of the shoulder. This includes the anterior head, middle, and postural head. Lastly, you need to hit your chest. Fortunately, there are a variety of chest workouts you can perform to increase strength. You can also do some alternatives to increase chest mass. However, many of these will require heavier weights, and thus you need to be confident in your ability to handle the extra intensity.
Day 2 will consist of targeting the back, biceps, abs, and overall core. These groups are crucial to not only having a pain-free body but also to help you perform the other workouts on this list. Back workouts should target the different areas of your back, including the lats, rhomboid, and trapezius muscles. The same should be done for biceps as they also consist of different muscle groups. Lastly, ab or core workouts must be done in a manner in which you are able to not only maintain proper form but also have enough challenge to it. This will allow you to strengthen it, which then provides you with additional endurance for when you want to increase the weight on other workouts.
Your last day of this cycle should consist of a leg workout. The best way to approach this day is to make sure that your form is good. You may begin by doing squats without any resistance or weights. This can help you determine your best stance as well as practice on your overall form. You may utilize workouts such as squats, deadlifts, and walking lunges, to name a few.
Starting a gym workout for the first time can be a daunting challenge. However, by utilizing and implementing the three day split you too can start to begin to see real results that not only will improve your overall figure but your inner health as well.
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