Exercise Log (3-Day) - Free Download
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Exercise Log (3-Day)
Exercise Log (3-Day)
3-Day Total Body Exercise Program
The 3-Day program is designed to give you an effective total body workout in 3
days a week. Each day offers a variety of exercises that work both the upper and
lower body. If you like doing the same routine everyday, then ignore the last two
days and use the first workout for all 3 days. However, it is recommended to
change up your routine from time to time to keep your program fresh. The days
you choose to perform this workout need to be nonconsecutive days (e.g.
Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). This allows your
muscles to fully recover before stressing them again. It is suggested that
repetitions per set be kept between 8-12 for general fitness and toning. No more
than four sets per exercise are recommended. The amount of weight used in each
exercise should be based on fatigue near the end of a set. If you are not feeling
fatigue within the last few repetitions of a set, you need to increase the weight or
increase the repetitions. When increasing weight, you may need to start out with
8 repetitions per set and gradually work up to 12 repetitions per set. If you are
8 repetitions per set and gradually work up to 12 repetitions per set. If you are
increasing repetitions, do not exceed 15 repetitions per set. If you are performing
15 repetitions per set and it is not hard, then increase the weight and lower the
repetitions. Typically, you should be increasing by 2 repetitions every week and
increasing weight every 3-4 weeks.
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