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If you want to work out and lift 3 days a week, but you're not sure how to structure your workout plan, here is an example workout split you could follow. Included are example workouts for each day to help you!
Day 1: Full Body Workout
Ideally you should hit each muscle group 2x per week. That's why with a 3-day split, it can be really useful to have one day be a full body day!
Example Workout (3 sets of 6-12 reps each):
- Squats
- Dumbbell RDLs
- Bent over row
- Underhand lat pulldown
- Dumbbell bench press
- Shoulder press
- Triceps extensions
~Then rest 2 days. Your body needs to recover~
Day 2: Lower Body Workout
This workout is going to hit the glutes, hamstrings, and quads!
Example Workout (3 sets of 6-12 reps each):
- Leg press
- Hip thrust
- B-stance RDL
- Bulgarian split squat
- Leg extension
~Then rest 1 day~
Day 3: Upper Body Workout
Time to hit the arms, shoulders, and back!
Example Workout (3 sets of 6-12 reps each):
- Chest press
- Military press
- Rope pushdown
- Cable row
- Bicep curl
- Pull-ups
~Then rest 1 day~