This is a great three days of the week program that includes a mix of compound and isolation exercises as well as some cardio. This program is designed for someone wishing to improve for a sport or to get in shape. It is not designed to help you win weight lifting competitions, but you will get stronger, I promise. Before you begin with any of these workouts make sure that you stretch 15 minutes or so before you workout to prevent serious injury. And always have a warm up and cool down process as well.

On Mondays, I start with pushing movements in the upper body. It makes sense to work all the pushing muscles on the same day so as to prevent over training later in the week. These muscles include the chest, shoulders, and triceps.

Incline DB press: 4 sets of 8-10 reps
Flat Bench Press: 4 sets of 8-10 reps
Decline DB press: 4 sets of 8-10 reps
Cable crossovers: 4 sets of 10-12 reps
Arnold Press: 4 sets of 8-10 reps
Standing Military Press: 4 sets of 8-10 reps
Upright Rows: 4 sets of 10-12 reps
Side Raises: 4 sets of 10-12 reps
Tricep Pull downs: 4 sets of 10-12 reps
Tricep Kickbacks: 4 sets of 10-12 reps

On Tuesdays, do a little bit of cardio lasting no longer than an hour. You are not training to be a long distance runner or else you will look like one eventually.

On Wednesdays, I continue with pulling movements in the upper body. These pulling actions occur in the back, biceps, and forearms for grip.

Pull Ups: To failure
Bent Over Row: 4 sets of 8-10 reps
Cable Row: 4 sets of 8-10 reps
Reverse DB Fly: 4 sets of 10-12 reps
Chin ups: To failure
Straight Bar Curl: 4 sets of 8-10 reps
Hammer Curl: 4 sets of 8-10 reps
Reverse EZ bar curls: 4 sets of 10-12 reps
Forearm grip: 4 sets of 10-12 reps

On Thursdays you will be once again doing a short but efficient cardio session. Try adding in a few sprints to build anaerobic endurance if you would like to improve for a sport.

On fridays, continue lastly with the legs and abs. Legs always come first since you will need your abs for support.

Squats: 4 sets of 8-10 reps
Deadlift: 4 sets of 8-10 reps
Hack Squat: 4 sets of 8-10 reps
Leg Press: 4 sets of 8-10 reps
Leg Extensions: 4 sets of 10-12 reps
Leg Curls: 4 sets of 10-12 reps
Calf raises: 4 sets of 10-12 reps
Declined Curl ups: 4 sets to failure
Side bends: 4 sets of 10-12 reps

Ok, this seems really intense especially on legs/abs day. This is why it is a three day a week workout routine. This is also another reason to keep cardio sessions short. You will need a lot of recovery time. On weekends, try your best to rest as much as you can. I really like this workout because I feel that it is biomechanically efficient and provides the best gains. This workout works for me and it may not work for everyone but you might as well give it a shot!