Contrary to the usual seriousness regarding global warming, if seen in a lighter manner, what has it done to the people? Well, it has certainly made them shed more clothes and if one Salman Khan wasn’t enough we got many more now! But, why aren’t you one of those? With outside temperature hitting greater heights almost everyday, why are you seen in those full-sleeves and well tucked in shirts?
Well, here is your chance to get in your jumpers, cut-sleeves, shorts, vests, and other summer stuff, but none of the summer clothing helps your cause of hiding the not-so-in-shape body, does it? Now, give some rest to your poor muscles and don’t workout 6 days a week. Instead follow this 3 days fitness regime and be able to flaunt your body.
Just before we get started, here are few tips for you to remember:
It’s suggested that you do these workouts on more non-constructive days so that you can put in all you got.
During non-training days try and do lighter activities such as jogging, brisk walking, stretching, and various other cardiovascular exercises.
In order to obtain maximum benefit make sure that all your workouts are intense in nature.
Let’s say you choose Monday, Wednesday and Friday as your training days. The one day rest between each training session will provide enough time for your muscles to relax. However, make sure that your training is really intense and if you are doing a set of 10 then your 9th and 10th repetition should be so tough that even if Aishwarya Rai promises you a kiss on the 11th, you shouldn’t be able to do it.
With everything figured out now, let’s get started with the fitness regime.
Day1- Chest & Triceps
After warming up well, try doing the following:
Bench Presses- 4 sets of 8 repetitions each.
Incline Bench Presses- 4 sets of 8 repetitions each.
Pec-Dec- 4 sets of 10 repetitions each.
Close-grip bench presses- 4 sets of 10 repetitions each
Overhead DB Extensions- 3 sets of about 12-15 repetitions.
Don’t forget to increase the amount of weight you lift with each set.
Day2- Back & Biceps
Warm up well before doing these exercises.
Low Pulley Rows- 3 sets of 8 repetitions each.
Lat Pulldowns- 3 sets of 8 repetitions each.
Bent-Over Rows- 3 sets of 8 repetitions each.
Shrugs- 4 sets of 8 repetitions.
Barbell Curls- 3 sets of 8 repetitions.
Dumbbell Hammer Curls- 3 sets of 8 repetitions.
Increase the amount of weight you lift with each set of every exercise.
Day3- Legs & Shoulders
Warm up with Free Squats- 4 sets of 8 repetitions each, and then start with the following.
Leg Extensions- 4 sets of 8 repetitions each.
Leg Curls- 4 sets of 8 repetitions each.
Calf Raises- 4 sets of about 15-20 repetitions each.
Seated DB Press- 3 sets of 8-10 repetitions each.
Lateral Raises- 3 sets of 8-10 repetitions each.
Bent-Over Laterals- 3 sets of 8-10 repetitions each.
Feels good, doesn’t it? No more working out in the gym for 6 days a week. You can go hang out with friends, family, or go watch a movie in between the week. The best part is, you won’t be having the other fun at the cost of your body, as all that will be taken care of in this 3 days fitness regime. Sooner than later, you will be surprised to find yourself amidst those who shed their clothes upon smallest of possibility- like a thought of global warming!
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