If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
Here is a sample three day workout.
Day 1 – Back, Chest, and Abs
Do three sets of 12-15 reps each.
• Bent over barbell row
• Stiff legged barbell dead lift
• Barbell bench press
• Incline dumbbell press
• Dumbbell flies
• Crunches
Day 2 – Legs and Shoulders
Do three sets of 12-15 reps each.
• Barbell squat
• Seated calf raise
• Front dumbbell raise
• Side lateral raise
• Upright barbell row
• Lunges
• Barbell squats
Day 3 – Biceps, Triceps, and Abs
Do three sets of 12-15 reps each
• Barbell curl
• Incline dumbbell curl
• Lying triceps press
• Barbell tricep extension
• Front dumbbell raise
• Dumbbell hammer curls
• Crunches
