Question: I wanted to do a 3-day rotation for my workout. What muscles should I target in each day?

Answer: This really depends on what your particular goals are for what type of split routine your should be doing. For most individuals I would recommend a total body workout 3 days a week with no splits. This way you are working out each muscle group 3 times per week instead of one. The traditional body building type workouts of one muscle group per day are really only good for body builders. If that is what you are looking for then you can break up your workout but you would need to workout more than 3 days per week. If you work one muscle group one day and don't work it again in the next 2-3 days you are reducing your ability to get bigger and stronger. The muscle need that constant stress to break down and rebuild.

If you are planning on working out back to back days because of your schedule then you would need a split routine to allow for proper recovery. If this is the case then I work train muscles that work together. This is usually best shown in a push or pull routine. Push days would include all muscule groups that you push away from your body (chest, shoulders, triceps, quads, calves, and lower back) while pulling involves those that pull (back, biceps, hamstrings, and abs). The body works as a unit and should be trained as one. Isolating muscle groups will not get your body better at what it was designed to do.

Have a great workout.

Mike