Are you looking for an effective way to incorporate free weights into your workout routine? A 3 day split workout with free weights might just be the answer you're looking for. This type of workout routine allows you to target different muscle groups on different days, giving each muscle group enough time to recover before being worked again. In this blog post, we'll dive into the details of a 3 day split workout with free weights and how it can benefit your fitness journey.
When it comes to working out with free weights, many people struggle with knowing which exercises to do and how often to do them. This can lead to frustration and a lack of progress in reaching fitness goals. A 3 day split workout with free weights offers a clear and structured routine that takes the guesswork out of your workout plan.
The target of a 3 day split workout with free weights is to divide your workout into three separate days, each targeting different muscle groups. The goal is to allow your muscles to fully recover while still working out regularly, leading to better muscle growth and strength gains over time.
In summary, a 3 day split workout with free weights is an effective way to incorporate free weights into your workout routine. It offers a clear plan for working out different muscle groups on different days, allowing for optimal muscle recovery and growth.
Day 1: Chest, Shoulders, Triceps
When it comes to targeting the chest, shoulders, and triceps, there are several exercises you can do using free weights. One personal experience I have with this day is doing bench press, shoulder press, and tricep dips. These exercises target the chest, shoulders, and triceps respectively, and can be modified to fit your fitness level.
For bench press, lie flat on a bench and hold a barbell with both hands. Lower the barbell to your chest, then push it back up to the starting position. For shoulder press, hold a dumbbell in each hand and lift them up to shoulder height. Then, push them up above your head until your arms are fully extended. For tricep dips, sit on the edge of a bench with your hands placed on the edge. Lower yourself down until your arms are at a 90-degree angle, then push yourself back up to the starting position.
Day 2: Back, Biceps, Abs
On the second day of a 3 day split workout with free weights, you'll be targeting your back, biceps, and abs. One personal experience with this day is doing pull-ups, bicep curls, and sit-ups. These exercises target the back, biceps, and abs respectively, and can also be modified to fit your fitness level.
For pull-ups, hang from a bar with your palms facing away from you. Pull yourself up until your chin is above the bar, then lower yourself back down. For bicep curls, hold a dumbbell in each hand and curl the weights up towards your shoulders. For sit-ups, lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and towards your knees, then lower yourself back down.
Day 3: Legs and Glutes
The third day of a 3 day split workout with free weights targets your legs and glutes. One personal experience with this day is doing squats, lunges, and deadlifts. These exercises target the legs and glutes, and can be modified to fit your fitness level.
For squats, hold a barbell across your shoulders and stand with your feet shoulder-width apart. Lower yourself down as if you're sitting in a chair, then push yourself back up to the starting position. For lunges, hold a dumbbell in each hand and take a step forward with one leg. Lower yourself down until your front leg is at a 90-degree angle, then push yourself back up to the starting position. For deadlifts, hold a barbell with both hands and stand with your feet shoulder-width apart. Lower the barbell down towards your feet, then stand back up while lifting the barbell.
Question and Answer
Q: Can I modify the exercises to fit my fitness level?
A: Yes! It's important to modify the exercises to fit your fitness level. For example, if you're new to working out with free weights, you might start with lighter weights and fewer repetitions.
Q: How often should I do a 3 day split workout with free weights?
A: You should aim to do a 3 day split workout with free weights at least once a week. However, you can modify this based on your fitness goals and schedule.
Q: Do I need to do cardio on the days I'm not doing a 3 day split workout with free weights?
A: Cardio is a great way to supplement your 3 day split workout with free weights. However, it's not necessary to do cardio on the days you're not doing a 3 day split workout with free weights.
Q: How long should I rest between sets?
A: You should aim to rest between 30-90 seconds between sets. This allows your muscles to fully recover before the next set.
Conclusion of 3 Day Split Workout with Free Weights
In conclusion, a 3 day split workout with free weights is an effective way to incorporate free weights into your workout routine. By targeting different muscle groups on different days, you'll allow your muscles to fully recover while still working out regularly. Remember to modify the exercises to fit your fitness level and aim to do a 3 day split workout with free weights at least once a week. Happy lifting!
