Workout Plan Day 3 – Lose Weight Naturally Part 7

Workout Plan Day 3

Workout Plan Day 3

The workout plan day 3 is the last day in my gym workout regime. Later on, it just circles around forever, or till I change my plan to a new one. I have already written about my day 1 and day 2 workout plans and they haven’t changed a bit yet. Today is the day when even the strongest bodybuilders kneel. It’s a day of torture and remedy. It’s called the day of legs.

The Workout

The calves

  • Calf press on the leg press machine horizontally – 4 sets x max reps – 110kg – 4 min

The calves are very important muscles in your body and it’s very hard to train it properly. It’s a muscle used in every day of your life and if you are not using it for anything else, it becomes very resistant to work out. That’s why I usually hit it with a maximum repetition over 4 sets. Let it burn. That’s when it starts tearing up and grow eventually.

The thigh

  • Leg press on the leg press machine horizontally – 4 sets x 10-12 reps – 100kg – 6 min

The legs day is the hardest day of all. First of all, the leg muscle is the biggest muscle in your body. You have to push it quite heavily, in order to make it grow. The “heavily” really depends on yourself only. I’m using 100kg on myself, but when I’m not on a diet, it usually goes up to 120kg. It might be that 120kg for you is way too low. So the end result really depends on an individual. But, please, no show-offs. I have seen plenty of those and no one really cares if you can put the max weights on or not. Do it right, for Christ’s sake!

The quadriceps

  • Leg extension with both legs at once – 4 sets x 10-12 reps – 40kg – 5 min
  • Leg extension with one leg at a time – 4 sets x 10-12 reps – 17.5kg – 6 min
  • Leg curl sitting – 4 sets x 10-12 reps – 35kg – 5 min

The leg extensions and leg curls come together into the mix as these are the main exercises to push your quadriceps growth forward. As with any exercise, there is only pulling and pushing of a muscle. I use quite small weights here, but I’m doing more repetitions so that the muscle would crack and would get leaner by burning more fat.

The abdominal

  • Abdominal curl – 4 sets x max reps – my own weight – 5 min

The abdominal crunches are usually done in a lying or sitting position. I chose the first one just because it works better for me. I do not use any additional weights yet, cuz it’s enough to have my own weight pulling me down. Occasionally I might use 5 kg barbell behind my head just to increase the tension on my abdominal muscle.


Here is my simple workout plan day 3. This article ends the workout plan category. This is what I used for the past two months and a half to lose my weight. It’s just that simple. Nothing special – 30-45 mins a day, 4-5 times a week. Anyone can do it – you, me, Susan, Anna, whoever – anyone can become someone more. You just need some motivation and discipline. Enjoy.


Arnold is a Games Developer in the pursuit of happiness. Once reaching his goals managed to get lost on the blank canvas. Now he experiments on his life in a hope that one day he finds the right path to happiness. He talks about it at and @UndergroundHogs.

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