Get fit 3 day plan
Get fit with our 3-day fitness plan
Monday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio 70 - 80 % maximum heart rate | 30 minutes | |||
| Dumbbell Bench Press | 1 | 8 | ||
| Dumbbell Chest Press | 1 | 10 | ||
| Dumbbell Chest Press | 1 | 15 | ||
| Dumbbell Row | 1 | 8 | ||
| Dumbbell Row | 1 | 10 | ||
| Dumbbell Row | 1 | 15 | ||
| Shoulder Press | 1 | 8 | ||
| Shoulder Press | 1 | 10 | ||
| Shoulder Press | 1 | 15 | ||
| Lat Pulldown | 1 | 8 | ||
| Lat Pulldown | 1 | 10 | ||
| Lat Pulldown | 1 | 15 | ||
| Dumbbell Curl | 1 | 8 | ||
| Dumbbell Curl | 1 | 10 | ||
| Dumbbell Curl | 1 | 15 | ||
| Triceps Pushdown | 1 | 8 | ||
| Triceps Pushdown | 1 | 10 | ||
| Triceps Pushdown | 1 | 12 |
Tuesday
Rest day
Wednesday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio: 40-45 minutes | Incorporate intervals - 5 x 5 minutes @ 85-90% maximum heart rate with 2-3 minutes of light activity, such as jogging, cycling or walking, between intervals | |||
| Side Crunch | 2 | 15 | ||
| Side Bridge | 15-30 seconds |
Thursday
Rest day
Friday
| Activity | Sets | Reps | ||
|---|---|---|---|---|
| Cardio 70 - 80 % maximum heart rate | Steady state cardio | 30 minutes | ||
| Squat | 2 | 8 | ||
| Dumbbell Chest Press | 1 | 8 | ||
| Dumbbell Chest Press | 1 | 10 | ||
| Dumbbell Chest Press | 1 | 12 | ||
| Dumbbell Row | 1 | 8 | ||
| Dumbbell Row | 1 | 10 | ||
| Dumbbell Row | 1 | 12 | ||
| Shoulder Press | 1 | 8 | ||
| Shoulder Press | 1 | 10 | ||
| Shoulder Press | 1 | 12 | ||
| Lat Pulldown | 1 | 8 | ||
| Lat Pulldown | 1 | 10 | ||
| Lat Pulldown | 1 | 12 | ||
| Dumbbell Curl | 1 | 8 | ||
| Dumbbell Curl | 1 | 10 | ||
| Dumbbell Curl | 1 | 12 | ||
| Triceps Pushdown | 1 | 8 | ||
| Triceps Pushdown | 1 | 10 | ||
| Triceps Pushdown | 1 | 12 |
Saturday
Rest day
Sunday
Rest day
Instructions
Cardio 70 - 80 % maximum heart rate
You can use any cardiovascular machine, such as the stepper, bike, elliptical machine or treadmill. You can also swim, jog outdoors, or go for a walk. Make sure to include a 5-10 minute warm-up and cool down at the beginning and end of your workout.
Cardio: 40-45 minutes
You can use any cardiovascular machine, such as the stepper, bike, elliptical machine or treadmill. You can also swim, jog outdoors, or go for a walk. Make sure to include a 5-10 minute warm-up and cool down at the beginning and end of your workout.
Dumbbell Bench Press
Lying on the bench with feet flat on the floor, start by holding the dumbbells directly above the chest, knuckles facing the ceiling lower the dumbbells towards the chest leading with the elbows. Return the dumbbells to starting position allowing the dumbbells to meet above the chest.
Dumbbell Chest Press
Lying on the bench with legs in the seated position, start with the arms extended directly above the head. Bring both arms down, don’t drop your arms too low and push back up again. Keep your abs tight and back straight, not arched
Dumbbell Curl
Standing holding the dumbbells with an underhand grip, keep your elbows close your body, curl the weight up towards the body and back down again.
Dumbbell Row
Stand next to the bench, place one knee onto the bench and one foot on the floor, support your balance with one hand on the bench. Hold a dumbbell in the opposite arm. Keep you back flat, your head level and your elbow tucked in. Lower the dumbbell towards the floor and back up again.
Lat Pulldown
Using the lat pulldown machine, sit with your back straight, and a wide grip on the bar. Keep your chest up and don't lean back when your pulling the bar down.
Shoulder Press
Sitting upright holding your dumbbells, directly above your head, arm fully extended, come down leading with the elbow and back up again
Side Bridge
Lying on the floor on your side, keep your forearm straight, slowly lift your hip off the floor, holding this position firm for 30-60sec without dropping the hips.
Side Crunch
Lying on your back, place both hands on your temples, slowly bring the head and upper back off the floor, once you have performed a crunch turn your head to the side, return back to centre and lower the upper back to the floor. Make sure you keep your lower back on the floor at all times.
Squat
Stand up straight with bar parallel behind you head, as you come down, make sure your bodyweight Is in the heels and your toes and knees remain forward at all times
Triceps Pushdown
Stand facing the triceps push down machine, knees slightly bent, hold the bar just over shoulder width apart. Starting with your elbows at a 90 degree angle push the bar down until your arms are at full extension and return the bar to elbow height. Keep your elbows attached to the side of your body.
