How to Have a 3 Day Body Split With Dumbbells And Barbells?

by Josian
(Bayamon, Puerto Rico)

I want to workout 3 times a week with dumbbells and barbells and my bench, like Monday, Wednesday and Friday? Can you show me a 3 day body split that I can do on those days? And if you could please include in the 3 day body split a forearms, abs and calves workout too!

Thank You!
Your Friend,
Josian

Aaron's Answer…

OK, here's a basic workout that you can do 3 days a week. I personally don't like to emphasize abs and calves in my workouts, since they will naturally get a workout when you do the other big lifts.

Specialized lifts are only good for detailed body sculpting (like what bodybuilders do), injury recovery, and very specific athletic applications. Most people don't need them - they take up a lot of time without really fatiguing you.

But, here's a lifting schedule that will target all of those places. Along with the rest of your body - since you need more than just abs, calves, and forearms ;-)

Mon. and Fri.

Workout A

1. Chin-Up

Weighted, if you can do more than 12 of them.

2. Barbell Squat

Or Jump Squats with Dumbbells, but you have to be careful when doing plyometrics.

3. Bench Press
4. Deadlift
5. Full Abdominal Crunches

Wed.

Workout B

1. Front Squat

These will engage your abs and core, though you'll probably have to use a lighter weight than with regular squats.

2. Standing Shoulder Press
3. Chin-Up

Weighted again, if you're up to that level.

4. Deadlift
5. Ab Bicycles

This is a simple, basic workout that will target all of those parts of your body. The ab exercises will fatigue out what's left of your abs once you've done the full body lifts, and the chin-ups and deadlifts will work your grip.

Be sure to eat right and get lots of rest too - that's half the battle. Otherwise you'll get inferior results, and take more time to make progress in your training.

I know that if I'd started eating healthy and getting enough sleep, I would have achieved a lot of my fitness goals much sooner. Learn from my mistakes, and look into healthy eating and diet info now!

And once you've started building strength, send me your story. I want to hear how successful you are, or what changes might be prudent for future workout plans.

I hope this helps!