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  • Training Progra1

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    Abdiwahab Shahnizzle
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    The document outlines a 3 day training program that focuses on different muscle groups each day. Day 1 targets legs with exercises like squats, lunges, and leg curls. Day 2 focuses on back and biceps with pull-ups, rows, and bicep curls. Day 3 works chest and triceps using bench press, incline press, and French presses. Each exercise is done in 3 sets of 12, 10, and 8 repetitions with 1.5 minutes of rest between sets.

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    The document outlines a 3 day training program that focuses on different muscle groups each day. Day 1 targets legs with exercises like squats, lunges, and leg curls. Day 2 focuses on back and biceps with pull-ups, rows, and bicep curls. Day 3 works chest and triceps using bench press, incline press, and French presses. Each exercise is done in 3 sets of 12, 10, and 8 repetitions with 1.5 minutes of rest between sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views1 page

    Training Progra1

    Uploaded by

    Abdiwahab Shahnizzle
    The document outlines a 3 day training program that focuses on different muscle groups each day. Day 1 targets legs with exercises like squats, lunges, and leg curls. Day 2 focuses on back and biceps with pull-ups, rows, and bicep curls. Day 3 works chest and triceps using bench press, incline press, and French presses. Each exercise is done in 3 sets of 12, 10, and 8 repetitions with 1.5 minutes of rest between sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    Training program Day 1: delta, leg 1. Bench press with dumbbells sitting - 3 * 12.10.8 2. Mahi in the simulator - 3 * 12.10.

    8 3. Mach in the slope - 3 * 12.10.8 4. Squats - 3 * 12.10.8 5. Lunges with dumbbells - 3 * 12.10.8 6. Leg Curl - 3 * 12.10.8 7. News: The rise of the feet - 3 * 15 Day 2: Back, Biceps 1. Wide grip pull-ups - 3 * 12.10.8

    2. Thrust rod in the slope - 3 * 12.10.8 3.Craving a dumbbell in one hand-ups - 3 * 12.10.8 4. Biceps, standing with a barbell - 3 * 12.10.8 5. Biceps on an inclined board with dumbbells - 3 * 12.10.8 6. News: Rise of the body, lying - 3 * 15 Day 3: Chest, Triceps 1. Bench press, barbell lying - 3 * 12.10.8 2.Dumbbell Incline Bench board - 3 * 12.10.8 3. Bench dumbbell heads down - 3 * 12.10.8 4. The French press, lying - 3 * 12.10.8 5.Traction Rope - 3 * 12.10.8 6. Press: The side press with dumbbells, the slopes. Rest between sets 1.5 minutes

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