Simple 3 Weeks Workout Plan

Day 1 for me is Monday, day 2 is Wednesday and day 3 is Friday. Yours might be different depending on your schedule. Day 1 of the week will be cardio, chest, triceps and abs. Day 2 is cardio, back, biceps and abs. Day 3 is cardio, legs, shoulders and traps. If you are not familiar with any of these workouts you can simply google them and will show expamples of them.

Week 1

Day 1:

Warm-up: 1-mile Treadmill

Incline Dumbell Bench (4 sets/12-15 reps)
Cable Tri-Pulldown (4 sets/12-15 reps)
Flat Barbell Bench (4 sets/12-15 reps)
Dumbell Overhead (4 sets/12-15 reps)
Decline Fly (4 sets/12-15 reps)
Pushups (4 sets/max reps)
10 minutes of abs

Day 2:

Warm-up: 1-mile Treadmill
10 minutes of abs
Seated Row (4 sets/12-15 reps)
Barbell Curl (4 sets/12-15 reps)
Lat Pull (4 sets/12-15 reps)
Seated Dumbell Curl (4 sets/12-15 reps)
Back Extensions (4 sets/12-15 reps)
Cable Curl (4 sets/12-15 reps)

Day 3:

Warm-up: 1-mile Treadmill
10 minutes of abs
Barbell Squat (4 sets/12-15 reps)
Shoulder Press (4 sets/12-15 reps)
Leg Press (4 sets/12-15 reps)
Front/Side Raise (4 sets/12-15 reps)
Weighted Lunges (4 sets/12-15 reps)
Dumbell Shrugs (4 sets/12-15 reps)

Week 2

Day 1:

Warm-up: 1-mile Treadmill
10 minutes of abs
Incline Barbell Bench (4 sets/15,12,10,8)
Cable Tri-Pulldown (4 sets/15,12,10,8)
Flat Barbell Bench (4 sets/15,12,10,8)
Skull Crushers (4 sets/15,12,10,8)
Seated Fly (4 sets/15,12,10,8)
Dips (4 sets/max reps)

Day 2:

Warm-up: 1-mile Treadmill
10 minutes of abs
One-Arm Dumbell Row (4 sets/15,12,10,8)
Cable Curl (4 sets/15,12,10,8)
Lat Pull (4 sets/15,12,10,8)
Preacher Barbell Curl (4 sets/15,12,10,8)
Back Extensions (4 sets/15,12,10,8)
One-Arm Cable Curl (4 sets/15,12,10,8)

Day 3:

Warm-up: 1-mile Treadmill
7 minutes of abs
Barbell Squat (4 sets/15,12,10,8)
Arnold Press (4 sets/15,12,10,8)
Leg Press (4 sets/15,12,10,8)
Front/Side Raise (4 sets/15,12,10,8)
Leg Extension/Curl (4 sets/15,12,10,8)
Dumbell Shrugs (4 sets/15,12,10,8)

Week 3

Day 1:

Warm-up: 2-mile Treadmill
10 minutes of abs
Incline Dumbell Bench (4 sets/10,10,8,8)
Cable Tri-Pulldown (4 sets/10,10,8,8)
Flat Barbell Bench (4 sets/10,10,8,8)
Overhead Extentions (4 sets/10,10,8,8)
Decline Fly/Champagnes (4 sets/10,10,8,8)
Pushups (4 sets/max reps)

Day 2:

Warm-up: 2-mile Treadmill
10 minutes of abs
Seated Row (4 sets/10,10,8,8)
Barbell Curl (4 sets/10,10,8,8)
Lat Pull (4 sets/10,10,8,8)
Incline Dumbell Curl (4 sets/10,10,8,8)
Deadlift (4 sets/10,10,8,8)
Cable Curl (4 sets/10,10,8,8)

Day 3:

Warm-up: 2-mile Treadmill
10 minutes of abs
Barbell Squat (4 sets/10,10,8,8)
Shoulder Press (4 sets/10,10,8,8)
Leg Press (4 sets/10,10,8,8)
Front/Side Raise (4 sets/10,10,8,8)
Hack Squat (4 sets/10,10,8,8)
Dumbell Shrugs (4 sets/10,10,8,8)
Week 4

Day 1:

Warm-up: 2-mile Treadmill
10 minutes of abs
Incline Barbell Bench (4 sets/10,8,6,6)
Skull Crushers (4 sets/10,8,6,6)
Flat Barbell Bench (4 sets/10,8,6,6)
Overhead Extentions (4 sets/10,8,6,6)
Decline Dumbell Press (4 sets/10,8,6,6)
Dips (4 sets/max reps)

Day 2:

Warm-up: 2-mile Treadmill
10 minutes of abs
One-Arm Dumbell Row (4 sets/10,8,6,6)
Barbell Curl (4 sets/10,8,6,6)
Lat Pull (4 sets/10,8,6,6)
Preacher Barbell Curl (4 sets/10,8,6,6)
Deadlift (4 sets/10,8,6,6)
Pull-ups (4 sets/max reps)

Day 3:

Warm-up: 2-mile Treadmill
10 minutes of abs
Barbell Squat (4 sets/10,8,6,6)
Arnold Press (4 sets/10,8,6,6)
Leg Press (4 sets/10,8,6,6)
Front/Side Raise (4 sets/10,8,6,6)
Weighted Box Lunges (4 sets/10,8,6,6)
Dumbell Shrugs (4 sets/10,8,6,6)