|
Since you're only able to go three times a week, I suggest you split things up like this.
Monday
Chest
Smith machine/hammer strength incline: 6 sets of 10-12 reps with 30-60 seconds rest in between.
Machine flat bench/decline bench: 6 sets of 10-12 reps with 30-60 seconds rest in between.
Cable crossover: 4 sets of 12-18 reps with 30 seconds rest in between.
Quads
Leg extension: 4 sets of 12-20 reps with 60 seconds rest in between.
Leg press: 8 sets of 12-20 reps with 60 seconds rest in between.
Wednesday
Arms
Concentration curl/cable pushdown superset: 12 reps of curls then 12 reps of pushdowns, repeat 8 times. With no rest in between.
Shoulders
Smith machine/hammer strength shoulder press: 8 sets of 10-12 reps with 30-60 seconds rest in between.
Side dumbbell laterals: 4 sets of 12-15 reps with 30-60 seconds rest in between.
Machine or dumbbell rear laterals: 4 sets of 12-15 reps with 3-60 seconds rest in between.
Friday
Back
Chin ups: 6 sets of 8-12 reps with 30-60 seconds rest in between.
Cable row/t-bar row: 6 sets of 10-12 reps with 30-60 seconds rest in between.
Ham strings
Lying hamstring curl: 8 sets of 12-15 reps with 30-60 seconds rest in between.
Calves
Standing calf raise: 6 sets of 15-20 reps with 30-60 seconds rest in between.
Seated calf raise: 6 sets of 15-20 reps with 30-60 seconds rest in between.
Pretty basic, but it still hits everything. Since you're new I suggest you stick with mainly machines to start with.
__________________
_/ _/ _/ _/ _/ _/ _/ _/
Check it
__________________
_/ _/ _/ _/ _/ _/ _/ _/
|