There are many young people who do not have enough time, or the gym is only open 3 times a week, and they can only exercise 3 classes a week, and they do not know how they will divide these classes. So that the result is good.
In this topic, I will try to provide you with the best program you can adopt (there are many programs).
Important note: It is preferable to have a day of rest between one session and another, because in this program the stress is more than in the normal program, and for this reason we must leave sufficient time for muscle recovery.
The program is as follows:
Monday: legs + abdomen + arms
Tuesday: Rest
Wednesday: chest + biceps + shoulder traction*
Thursday: Rest
Friday: back + triceps + shoulder push*
Saturday: Rest
Sunday: Rest
Details:
Monday: legs + abdomen + arm
Legs class: 5 exercises
Exercise 1 : Barbel squats
Exercise 2 : Leg Extension
Exercise 3 : Leg press
Exercise 4 :
Exercise 5 ; Seated calf raise
Class: Abdominal 2 exercises
In each session, choose 2 exercises from this group
Arm session: 4 exercises – 2 biceps and 2 triceps
You can start with whatever you want:
We’ll start with the biceps
Exercise 2
Tiger for triceps
Exercise 1
Exercise 2
****************
Wednesday: chest + biceps + shoulder traction*
Chest class: 4 exercises
First exercise: Horizontal chair (bench press)
Exercise 2: Inclined chair
Exercise 3: Belover
Exercise 4: Cable
Bicep class: 2 exercises
Exercise 1
Exercise 2
Shoulder traction class, 3 exercises
Exercise 1
Exercise 2
Exercise 3
****************
Friday: back + triceps + shoulder push*
Back class: 4 exercises
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Triceps class: 2 exercises
Exercise 1
Exercise 2
Shoulder push-up session: 3 exercises
Exercise 1
Exercise 2
Exercise 3
Important note: The exercises can be changed while maintaining the regimen, and one exercise can also be added for each group.
I hope you like this explanation
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