It's that time of year again and that means stepping up the intensity to avoid unwanted weight gain. Here is a new 3 day workout routine to help you build muscle and burn fat this holiday season.
Remember to check with your Doctor before starting any new workout routine.
To get the most out of the program, make sure to walk for 30 minutes on your rest days. 20 minutes of sauna 1-2 times per week is also recommended.
Start now and follow it through year end.
Day 1: Chest, Shoulders, and Triceps
Warm-up:
- 5-10 minutes on the treadmill or air bike
Main Workout:
- Bench Press (Barbell) - 4 sets of 8-10 reps
- Incline Dumbbell Press (30 degrees) - 3 sets of 10-12 reps
- Shoulder Press (Dumbbells or Machine) - 4 sets of 8-10 reps
- Lateral Raises - 3 sets of 12-15 reps
- Tricep Dips - 3 sets of 10-12 reps
- Close-grip Bench Press - 3 sets of 8-10 reps
Day 2: Legs and Low Back
Warm-up:
- 5-10 minutes rowing or using the stair climber
Main Workout:
- Squats (Barbell) - 4 sets of 8-10 reps
- Deadlifts - 4 sets of 6-8 reps
- Leg Press - 3 sets of 10-12 reps
- Lunges (Walking or Stationary) - 3 sets of 12 reps per leg
- Leg Curls (Machine) - 3 sets of 10-12 reps
- Calf Raises - 3 sets of 15-20 reps
Day 3: Back, Biceps, and Abs
Warm-up:
- 5-10 minutes on the treadmill or stair climber
Main Workout:
- Pull-ups (Assisted if necessary) - 4 sets of 8-10 reps
- Bent-over Rows (Barbell) - 4 sets of 8-10 reps
- Lat Pulldowns - 3 sets of 10-12 reps
- Seated Cable Rows - 3 sets of 12-15 reps
- Bicep Curls (Barbell or Dumbbells) - 3 sets of 10-12 reps
- Hammer Curls - 3 sets of 10-12 reps
- Planks - 3 sets of 30-60 seconds
- Russian Twists - 3 sets of 20 reps
Notes:
Listen to your body, and adjust weights and reps accordingly to match your fitness level and energy levels. Rest 60-90 seconds between sets. Stay hydrated and maintain proper nutrition to support your strength and fat loss goals.
