Title: A Beginner’s Guide to a 3-Day Workout Routine for Weight Loss and Lean Muscle

Introduction:

If you’re new to the gym and looking for advice on a workout routine, you’ve come to the right place. In this article, we will discuss a 3-day workout plan designed to help you lose weight and build lean muscle. This routine is based on a Reddit user’s post seeking advice and incorporates a variety of exercises targeting different muscle groups. So, let’s dive in!

Workout A:

• Warm-up: Start with a 20-minute treadmill running session to get your heart rate up.
• Chest Press: Perform 3 sets of 10 reps of chest press exercises to target your chest muscles.
• Lat Pulldowns: Execute 3 sets of 10 reps of lat pulldown exercises to work on your back muscles.
• Horizontal Row: Complete 3 sets of 10 reps of horizontal row exercises to further engage your back muscles.

Workout B:

• Warm-up: Begin with a 20-minute treadmill running session for cardiovascular benefits.
• Weighted Crunches: Perform 3 sets of 10 reps of weighted crunches to strengthen your abdominal muscles.
• Planks: Hold the plank position for 30 seconds, repeating the exercise 3 times for core stability.
• Cycling/Stairmaster: Conclude the workout with a 10-minute session of cycling or using the stairmaster for additional cardio.

Workout C:

• Warm-up: Start with a 20-minute treadmill running session.
• 45 Degree Leg Press: Execute 3 sets of 10 reps of leg press exercises to target your leg muscles.
• Leg Extension: Perform 3 sets of 10 reps of leg extension exercises to engage your quadriceps.
• Leg Abduction Machine Push Out: Complete 3 sets of 10 reps of abduction exercises to work on your outer thigh muscles.
• Leg Abduction Machine Push In: Finish the workout with 3 sets of 10 reps of abduction exercises for your inner thigh muscles.

Is This Routine Effective?

While this 3-day workout routine provides a good starting point, it’s essential to keep in mind that individual goals and preferences vary. Consult with a fitness professional or trainer to personalize the routine based on your specific needs. Gradually increase weights and repetitions as your strength improves, ensuring proper form to prevent injuries.

Other Factors to Consider:

1. Diet: Remember, weight loss is as much about diet as it is about exercise. Follow a balanced diet that includes lean proteins, fruits, vegetables, whole grains, and healthy fats to support your weight loss goals.
2. Rest and Recovery: Allow for adequate rest days in between workouts to give your muscles time to repair and grow stronger.
3. Consistency and Motivation: Stay committed to your workout routine and track your progress to stay motivated.

In conclusion, this 3-day workout routine can serve as a foundation for beginners seeking weight loss and lean muscle gain. Understand that every fitness journey is unique, and customization is key. With dedication, determination, and proper guidance, you’ll be on your way to achieving your fitness goals.

Hi all,

I recently started going to the gym and I’m looking for advice on a workout routine. My gym days are currently on Wednesday, Saturday, and Sundays. My main goal is to lose weight and build lean muscle. Currently, I weigh 74kg and stand at 175cm, but I don’t have much muscle.

Here’s what I’ve been doing:

Workout A:

• 20 minutes of treadmill running
• Chest press: 3 sets of 10 reps
• Lat pulldowns: 3 sets of 10 reps
• Horizontal row: 3 sets of 10 reps

Workout B:

• 20 minutes of treadmill running
• Weighted crunches: 3 sets of 10 reps
• Planks: 3 sets of 30 seconds
• 10 minutes of cycling/stairmaster

Workout C:

• 20 minutes of treadmill running
• 45-degree leg press: 3 sets of 10 reps
• Leg extension: 3 sets of 10 reps
• Leg abduction machine push out: 3 sets of 10 reps
• Leg abduction machine push in: 3 sets of 10 reps

I’m not sure if this routine is good enough, so I’m open to any suggestions. This is just what I’ve been doing so far.

Cheers!