{"id":21054,"date":"2021-04-13T19:39:12","date_gmt":"2021-04-13T19:39:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21054"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-day-weight-lifting-routine","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/","title":{"rendered":"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#3-Day_Weight_Lifting_Routine\" >3-Day Weight Lifting Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Day_1_Monday\" >Day 1 (Monday)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Chest_Flat_Bench_Barbell_Press\" >Chest: Flat Bench Barbell Press\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Back_Barbell_Bent_Over_Rows\" >Back: Barbell Bent Over Rows\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Shoulders_Standing_Barbell_Military_Press\" >Shoulders: Standing Barbell Military Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Legs_Barbell_Squats\" >Legs: Barbell Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Biceps_Ez_Bar_Curls\" >Biceps: Ez Bar Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Day_2_Wednesday\" >Day 2 (Wednesday)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Back_Wide_Grip_Pull-Ups\" >Back: Wide Grip Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Biceps_Alternate_Dumbbell_Curls\" >Biceps: Alternate Dumbbell Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Chest_Incline_Dumbbell_Press\" >Chest: Incline Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Triceps_Overhead_Triceps_Extensions\" >Triceps: Overhead Triceps Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Shoulders_Seated_Dumbbell_Arnold_Press\" >Shoulders: Seated Dumbbell Arnold Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Legs_Leg_Press_Machine\" >Legs: Leg Press Machine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Day_3_Friday\" >Day 3 (Friday)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Core_Bicycle_Crunches_%E2%80%93_Do_3_Sets_Of_30_Reps\" >Core: Bicycle Crunches \u2013 Do 3 Sets Of 30 Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Triceps_Skull-Crushers_%E2%80%93_Do_4_Sets_Of_15_Reps\" >Triceps: Skull-Crushers \u2013 Do 4 Sets Of 15 Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Biceps_Preacher_Curls_%E2%80%93_Do_4_Sets_Of_12_Reps\" >Biceps: Preacher Curls \u2013 Do 4 Sets Of 12 Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Back_Dumbbell_Bent_Over_Rows\" >Back: Dumbbell Bent Over Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Shoulders_Lateral_Raises\" >Shoulders: Lateral Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Legs_Standing_Calf_Raises\" >Legs: Standing Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Chest_Incline_Dumbbell_Flyes\" >Chest: Incline Dumbbell Flyes<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Working out is very important because it helps people become fit and maintain their health by <a href=\"https:\/\/betterme.world\/articles\/losing-weight-at-60-male\/\">losing weight<\/a>, gaining weight, or building strength. A 3-day weight lifting routine is probably one of the most popular ways to work out for those who are trying to pack on muscle, as it is highly manageable and effective. When it comes to creating a workout routine for building muscle or <a href=\"https:\/\/betterme.world\/articles\/first-signs-of-losing-weight\/\">losing weight<\/a>, the options are endless. Having to go to the gym 4, 5, or even 6 days a week can be tough on the body and a major inconvenience. This is where the 3-day weight lifting routine for mass comes in handy!\u00a0Is working out 3 days a week enough? It\u2019s even more than that! Following a 3-day weight lifting routine may be more effective than hitting the weight room every day because it allows sufficient time for recovery before the next workout.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-Day_Weight_Lifting_Routine\"><\/span><b>3-Day Weight Lifting Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is a 3-day split <a href=\"https:\/\/betterme.world\/articles\/partner-workouts\/\">workout<\/a>? It is a workout routine in which different muscle groups are worked on each of the 3 days in a week. The Monday, Wednesday, and Friday split will be applied here, but any 3-day combination can give the same results. Here is how to do a 3-day workout split as a beginner (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/fitness-beginners-guide#1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"3-day weight lifting routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Monday\"><\/span><b>Day 1 (Monday)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Chest_Flat_Bench_Barbell_Press\"><\/span><b>Chest: Flat Bench Barbell Press\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is among the most effective exercises one can ever do. It is meant to build the pectoral muscles and result in a bigger chest. To do it, lay flat with your back on a bench and your feet firmly planted on the ground. Your eyes should be level with the bar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you are in position, grip the bar in a neutral grip at about 4 to 6 inches wider than your shoulder width.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a deep breath and lower the bar to graze the upper middle part of your chest lightly. Slowly push the bar back up into the air to the point where your arms are fully extended. Exhale and breathe in before the next rep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6636643\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 10 to 12 reps.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/powerlifting-routines-for-over-50\/\">Powerlifting Routines For Over 50: Risk-Free Strength Training You\u2019ve Been Looking For<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Back_Barbell_Bent_Over_Rows\"><\/span><b>Back: Barbell Bent Over Rows\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hold a barbell with an overhand grip. Your knees should be slightly bent, and your body should lean forward by bending at the waist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintain your back in a straight position to be almost parallel to the floor. Lift your head and keep it up. The barbell should hang down in front of you, and your arms should also hang perpendicular to your body and the floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure that your body is still, and then exhale before slowly lifting the barbell to the point where it grazes your stomach. Your elbows ought to be as close to your body as they can possibly be (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5400411\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the bar is grazing your stomach, hold for about a second as you squeeze the back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Inhale as you slowly return the barbell to the start position and repeat for the remaining reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 8-10 reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31301 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1024x576.jpg\" alt=\"3-day weight lifting routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Shoulders_Standing_Barbell_Military_Press\"><\/span><b>Shoulders: Standing Barbell Military Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sit on a chair that has back support and hold a dumbbell in each hand. Put the dumbbells on both of your thighs while your back is rested against the chair support. Your feet should be firmly planted on the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift the dumbbells one at a time to shoulder height while rotating your wrists to make your palms face the front and your elbows, forming a 90-degree angle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a heavy breath and push the dumbbells up and beyond your head to the point where they almost touch each other when your arms are fully extended (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the top, hold for some seconds and squeeze the shoulders before lowering the dumbbells down slowly until at a right angle just above shoulder height. Repeat to complete the reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 10 to 12 reps.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Legs_Barbell_Squats\"><\/span><b>Legs: Barbell Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start by ensuring the bar is racked up at a position where you have to duck down to get it into position, then squat in a squat rack slightly. Maneuver your body to the point where the bar is set up at the base of your neck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squeeze your shoulder blades and grip the bar about 4 to 6 inches wider than the shoulder width. Your feet should be apart a few inches wider than the shoulders, and they should be slightly bent (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a deep breath and unrack the weight from the hooks and move back slightly. Sit back slowly as you squat down and slightly as you move your knees outwards. Go as deep as you possibly can, and then power back up with your legs to the starting position. Repeat for the remaining reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of 8 reps.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31300 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3-1024x576.jpg\" alt=\"3-day weight lifting routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Biceps_Ez_Bar_Curls\"><\/span><b>Biceps: Ez Bar Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sit on a preacher bench with your feet firmly planted on the ground. Hold the EZ bar with your arms being shoulder-width apart. The elbows should be well supported.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Curl the EZ bar upwards slowly to the point where your arms graze your biceps and are in a vertical position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Return the EZ bar slowly to the starting position and repeat for the remaining reps (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2012\/jan\/18\/efua-baker-exercise-programme-biceps\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of 15 reps.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Wednesday\"><\/span><b>Day 2 (Wednesday)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Back_Wide_Grip_Pull-Ups\"><\/span><b>Back: Wide Grip Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Grab a chinning bar with an underhand grip with your palms facing towards your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Extend your arms outwards as you grip on the bar while simultaneously slightly sticking out your chest. The body should remain straight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breathe out and pull your body off the floor to the point where your head is slightly above the chinning bar. Your arms ought to hold the weight of the bar as you pull yourself up (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2016\/feb\/13\/pull-ups-exercise-review\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you reach the top of the movement, squeeze and contract the back and biceps before lowering your body to the starting position. Repeat for the remaining reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 10 to 12 reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31262 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-2-1024x576.jpg\" alt=\"workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-2.jpg 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Biceps_Alternate_Dumbbell_Curls\"><\/span><b>Biceps: Alternate Dumbbell Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This weight lifting split routine 3-day dumbbell exercise begins by holding a dumbbell at arm\u2019s length in both hands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Face your palms forward while your upper arm remains still, and then curl the dumbbells upwards to contract your biceps fully.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squeeze the biceps for a few seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breathe in and lower the dumbbells slowly to the starting position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat for remaining reps to complete the set (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24150552\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of 10 reps for each arm.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Chest_Incline_Dumbbell_Press\"><\/span><b>Chest: Incline Dumbbell Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lay on a bench that is inclined. The higher the incline, the more effective it will be for the shoulder area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold the barbell just like when doing normal bench presses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift the bar from the rack hooks and raise it until your arms are fully extended.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breathe in before lowering the barbell to your upper chest. Repeat to complete the remaining reps (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25799093\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 10 to 12 reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31259 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-8-1024x576.jpg\" alt=\"weight lifting\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Triceps_Overhead_Triceps_Extensions\"><\/span><b>Triceps: Overhead Triceps Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sit on a bench with a right angle back support and hold a dumbbell with both hands above your head. The palms should face upwards for safety reasons.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your back should lean straight against the back support, as well as your head and your feet firm on the floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower the dumbbell slowly behind the head and neck as far as you can reach. The upper arm should remain still as the arm moves only from the elbow joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold for a few seconds, and when you feel a deep stretch in the triceps, extend your arms back up slowly until the dumbbell is above your head (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/triceps-extension\/vid-20084676\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of 20 reps.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\">Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Shoulders_Seated_Dumbbell_Arnold_Press\"><\/span><b>Shoulders: Seated Dumbbell Arnold Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sit on an exercise bench with back support and hold two dumbbells in front of you so that they are at chest-height while your palms face your chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Raise the dumbbells over your head as you rotate your palms outwards. When your arms are fully extended, they should be facing in front of you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold for a few seconds and slowly return the dumbbells to the starting position while rotating your palms in the opposite direction (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24150552\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do sets of 12 reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-30947 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196-1024x576.png\" alt=\"3-day weight lifting routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Legs_Leg_Press_Machine\"><\/span><b>Legs: Leg Press Machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sit on the machine and press your back against the support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your feet ought to be flat on the footplate and a bit wider than the hip-width, while the legs and knees should form a right angle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With your butt firmly in the seat, grip the assist handles and push the plate platform away with your feet (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Slowly push the weight with your feet but don&#8217;t fully push the knees out. Bring the knees back towards the chest and let the footplate return to the starting position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 12 to 15 reps.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Friday\"><\/span><b>Day 3 (Friday)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Core_Bicycle_Crunches_%E2%80%93_Do_3_Sets_Of_30_Reps\"><\/span><b>Core: Bicycle Crunches \u2013 Do 3 Sets Of 30 Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lie on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Place your hands lightly on the sides of your head.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift one leg just off the ground and extend it out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift the other leg and bend your knee towards your chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you lift the legs, twist your core so that the opposite arm comes towards the raised knee. While doing this, ensure that the elbow stays in the same position (<\/span><a href=\"https:\/\/www.medicinenet.com\/is_the_upright_row_bad_for_you\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower both your leg and arm simultaneously while bringing up the opposite two limbs to mirror the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep alternating sides until you have managed to do ten reps on each side until the set totals to three.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-30753 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4-1024x576.jpg\" alt=\"3-day weight lifting routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Triceps_Skull-Crushers_%E2%80%93_Do_4_Sets_Of_15_Reps\"><\/span><b>Triceps: Skull-Crushers \u2013 Do 4 Sets Of 15 Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lie on a bench with your head at one end. Pick up a dumbbell with both hands and then hold the dumbbell with both hands above your chest and with the dumbbell shaft vertically positioned.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Move the dumbbell down towards the rear of your head by flexing your elbows as you exhale. Ensure that the upper arms are not moving back and forth since your focus is on the triceps and not the shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower the weight on the rear part of the head until the dumbbell&#8217;s head is in line with the top of the bench.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reverse this movement until you hold the weight above the chest in the position you began with. At this position, ensure that the muscles are not locked; instead, maintain tension in your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do four sets of 15 reps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5400411\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Biceps_Preacher_Curls_%E2%80%93_Do_4_Sets_Of_12_Reps\"><\/span><b>Biceps: Preacher Curls \u2013 Do 4 Sets Of 12 Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hold the E-Z curl bar at close grip with your palms facing forward and slightly tilted inwards due to the bar&#8217;s shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Position your upper arms and chest against the preacher bench pad while holding the E-Z Curl Bar at shoulder length.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the biceps to curl the weight up until your <a href=\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\">biceps<\/a> are fully contracted, and the bar is at shoulder height as you exhale. Squeeze the biceps hard and hold this position for about a second.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Slowly lower the bar until your upper arm is extended and the biceps are fully stretched as you breathe in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat the process until you have done four sets of 12 reps (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2012\/jan\/18\/efua-baker-exercise-programme-biceps\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-30746 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13-1024x576.jpg\" alt=\"3-day weight lifting routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Back_Dumbbell_Bent_Over_Rows\"><\/span><b>Back<\/b><strong>: <\/strong><b>Dumbbell Bent Over Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hold a barbell with an overhand grip with your <a href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\">knees<\/a> bent slightly, and then bend the waist to lean forward slightly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your back ought to be straight and almost parallel to the floor, at this point lift your head so that the barbell hangs down just in front of you. Your arms should also hang perpendicular to the body and the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift the barbell to the point where it grazes your stomach. The elbows should be close to your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold on to that position for some seconds and squeeze the back muscles before slowly lowering the barbell to the starting position (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19197209\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of 10 reps for each arm.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Shoulders_Lateral_Raises\"><\/span><b>Shoulders<\/b><strong>: <\/strong><b>Lateral Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Grasp moderately light dumbbells in each hand as you stand upright.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower the dumbbells, so they are at your sides with palms facing inwards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift the dumbbells slowly up and outwards as you bend your elbows slightly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your arms should be parallel to the ground at the top of the movement, and the dumbbells almost level with your ears. Hold for a few minutes and slowly return to starting position (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32824894\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of 20 reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-30362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Legs_Standing_Calf_Raises\"><\/span><strong>Legs: Standing Calf Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hold reasonably light dumbbells in both hands,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking a simple aerobics step, place the front of your feet at the edge of your step.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stand on your tiptoes for a second before lowering your feet to complete the rep. Repeat for other reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 20 to 30 reps.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Chest_Incline_Dumbbell_Flyes\"><\/span><strong>Chest: Incline Dumbbell Flyes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Laying down on a flat bench, hold two light dumbbells directly above you with your <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-arm-fat\/\">arms<\/a> fully extended.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make an outward and downward arching movement as you bend your elbows slightly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower the dumbbells to the furthest you can go, and then hold for a second.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bring the dumbbells back to the starting position, using the same motion as before (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When in the air, squeeze the pec <a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">muscles<\/a> and hold them for a second.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do 4 sets of about 12 to 15 reps.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3-day <a href=\"https:\/\/betterme.world\/articles\/is-it-harder-for-women-to-lose-weight\/\">weight<\/a> lifting routines can be effective while at the same time being easy on your body and schedule. Is working out 3 days a week enough? Definitely a big yes. As long as you follow the routines outlined above, you will be satisfied with the results.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32824894\/\"><span style=\"font-weight: 400;\">An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders<\/span><\/a><span style=\"font-weight: 400;\"> (2020, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6636643\/\"><span style=\"font-weight: 400;\">Breathing matters<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19197209\/\"><span style=\"font-weight: 400;\">Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5400411\/\"><span style=\"font-weight: 400;\">Effect of Barbell Weight on the Structure of the Flat Bench Press<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24150552\/\"><span style=\"font-weight: 400;\">Effect of the shoulder position on the biceps brachii emg in different dumbbell curls<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/fitness-beginners-guide#1\"><span style=\"font-weight: 400;\">Fitness 101: The Absolute Beginner&#8217;s Guide to Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2008, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2012\/jan\/18\/efua-baker-exercise-programme-biceps\"><span style=\"font-weight: 400;\">How to do a bicep curl<\/span><\/a><span style=\"font-weight: 400;\"> (2012, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25799093\/\"><span style=\"font-weight: 400;\">Influence of bench angle on upper extremity muscular activation during bench press exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2016\/feb\/13\/pull-ups-exercise-review\"><span style=\"font-weight: 400;\">Is it worth it? Pull-ups \u2013 exercise review<\/span><\/a><span style=\"font-weight: 400;\"> (2016, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/is_the_upright_row_bad_for_you\/article.htm\"><span style=\"font-weight: 400;\">Is the Upright Row Bad for You?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/blog\/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810\"><span style=\"font-weight: 400;\">Strengthening your core: Right and wrong ways to do lunges, squats, and planks<\/span><\/a><span style=\"font-weight: 400;\"> (2020, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\"><span style=\"font-weight: 400;\">The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/triceps-extension\/vid-20084676\"><span style=\"font-weight: 400;\">Video: Triceps extension with dumbbell<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">Weight training: Do&#8217;s and don&#8217;ts of proper technique<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together\">Which muscle groups can people work out together?<\/a> (2021, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Working out is very important because it helps people become fit and maintain their health by losing weight, gaining weight, or building strength. A 3-day weight lifting routine is probably one of the most popular ways to work out for those who are trying to pack on muscle, as it is highly manageable and effective. [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":21056,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[105],"class_list":["post-21054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus - BetterMe<\/title>\n<meta name=\"description\" content=\"Different people prefer different workout routines. However, the 3-day weight lifting routine work great for most people.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus\" \/>\n<meta property=\"og:description\" content=\"Different people prefer different workout routines. However, the 3-day weight lifting routine work great for most people.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Lawrence\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Lawrence\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\"},\"author\":{\"name\":\"L. Lawrence\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/87780306222471ee79337f3b1f7a763b\"},\"headline\":\"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\"},\"wordCount\":2598,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Working out is very important because it helps people become fit and maintain their health by <a href=\\\"https:\/\/betterme.world\/articles\/losing-weight-at-60-male\/\\\">losing weight<\/a>, gaining weight, or building strength. A 3-day weight lifting routine is probably one of the most popular ways to work out for those who are trying to pack on muscle, as it is highly manageable and effective. When it comes to creating a workout routine for building muscle or <a href=\\\"https:\/\/betterme.world\/articles\/first-signs-of-losing-weight\/\\\">losing weight<\/a>, the options are endless. Having to go to the gym 4, 5, or even 6 days a week can be tough on the body and a major inconvenience. This is where the 3-day weight lifting routine for mass comes in handy!\u00a0Is working out 3 days a week enough? It\u2019s even more than that! Following a 3-day weight lifting routine may be more effective than hitting the weight room every day because it allows sufficient time for recovery before the next workout.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>3-Day Weight Lifting Routine<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What is a 3-day split <a href=\\\"https:\/\/betterme.world\/articles\/partner-workouts\/\\\">workout<\/a>? It is a workout routine in which different muscle groups are worked on each of the 3 days in a week. The Monday, Wednesday, and Friday split will be applied here, but any 3-day combination can give the same results. Here is how to do a 3-day workout split as a beginner (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/features\/fitness-beginners-guide#1\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\\\"><img class=\\\"aligncenter wp-image-32552 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\\\" alt=\\\"3-day weight lifting ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\",\"name\":\"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Different people prefer different workout routines. However, the 3-day weight lifting routine work great for most people.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/87780306222471ee79337f3b1f7a763b\",\"name\":\"L. 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Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/lillylawrence\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus - BetterMe","description":"Different people prefer different workout routines. However, the 3-day weight lifting routine work great for most people.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/","og_locale":"en_US","og_type":"article","og_title":"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus","og_description":"Different people prefer different workout routines. However, the 3-day weight lifting routine work great for most people.","og_url":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg","type":"image\/jpeg"}],"author":"L. Lawrence","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Lawrence","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/"},"author":{"name":"L. Lawrence","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/87780306222471ee79337f3b1f7a763b"},"headline":"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/"},"wordCount":2598,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Working out is very important because it helps people become fit and maintain their health by <a href=\"https:\/\/betterme.world\/articles\/losing-weight-at-60-male\/\">losing weight<\/a>, gaining weight, or building strength. A 3-day weight lifting routine is probably one of the most popular ways to work out for those who are trying to pack on muscle, as it is highly manageable and effective. When it comes to creating a workout routine for building muscle or <a href=\"https:\/\/betterme.world\/articles\/first-signs-of-losing-weight\/\">losing weight<\/a>, the options are endless. Having to go to the gym 4, 5, or even 6 days a week can be tough on the body and a major inconvenience. This is where the 3-day weight lifting routine for mass comes in handy!\u00a0Is working out 3 days a week enough? It\u2019s even more than that! Following a 3-day weight lifting routine may be more effective than hitting the weight room every day because it allows sufficient time for recovery before the next workout.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>3-Day Weight Lifting Routine<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">What is a 3-day split <a href=\"https:\/\/betterme.world\/articles\/partner-workouts\/\">workout<\/a>? It is a workout routine in which different muscle groups are worked on each of the 3 days in a week. The Monday, Wednesday, and Friday split will be applied here, but any 3-day combination can give the same results. Here is how to do a 3-day workout split as a beginner (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/fitness-beginners-guide#1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Weight_Lifting_Routine\"><img class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"3-day weight lifting ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/","url":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/","name":"3-Day Weight Lifting Routine That Ensures A Steady Progress Without Plateaus - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1902392836.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Different people prefer different workout routines. 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Lawrence","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/cb4c8e8daa5c56655bff6abbefeb3452","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lilly-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lilly-150x150.png","caption":"L. Lawrence"},"description":"Lilly is a professional writer specializing in health and science writing. She\u2019s highly inspired by questions of science, which particularly concern nutrition, fitness and medicine. She is a firm advocate for a healthy lifestyle, which is why she creates informative articles based on scientific research and strives to deliver clear and yet detailed information on how to take care of your body and mind. Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.","url":"https:\/\/betterme.world\/articles\/author\/lillylawrence\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=21054"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21054\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/21056"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=21054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=21054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=21054"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=21054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}