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  • Workout Plan - Level 3: You Will Rest 40 Seconds Between Each Set, and Perform The Reps With A 3-1-2-0 Tempo

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    Kayden Krajcar
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    The workout plan outlines a 3-level workout that involves resting for 40 seconds between each set while performing exercises with a 3-1-2-0 tempo. The plan splits exercises into push, legs, and pull days and includes exercises like pushups, dips, lunges, squats, pull ups, and planks performed for 5 sets of 10-12 reps each over the course of a week with Sunday designated as a rest day.

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    The workout plan outlines a 3-level workout that involves resting for 40 seconds between each set while performing exercises with a 3-1-2-0 tempo. The plan splits exercises into push, legs, and pull days and includes exercises like pushups, dips, lunges, squats, pull ups, and planks performed for 5 sets of 10-12 reps each over the course of a week with Sunday designated as a rest day.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    23 views3 pages

    Workout Plan - Level 3: You Will Rest 40 Seconds Between Each Set, and Perform The Reps With A 3-1-2-0 Tempo

    Uploaded by

    Kayden Krajcar
    The workout plan outlines a 3-level workout that involves resting for 40 seconds between each set while performing exercises with a 3-1-2-0 tempo. The plan splits exercises into push, legs, and pull days and includes exercises like pushups, dips, lunges, squats, pull ups, and planks performed for 5 sets of 10-12 reps each over the course of a week with Sunday designated as a rest day.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Workout Plan | Level 3

    You will rest 40 seconds between each set, and perform the reps with a 3-1-2-0
    tempo.

    MONDAY

    PUSH - CHEST / TRICEPS / ABS

    Push Ups 5x 10-12

    Dips 5x 10-12

    Leg Raises 5x 10-12

    Plank 5x 50 Sec

    TUESDAY

    LEGS - THIGHS / CALVES / GLUTES

    Lunges 5x 10-12

    Squats 5x 10-12

    Lateral Lunges 5x 10-12

    Calf Raises 5x 14-16

    WEDNESDAY

    PULL - BACK / BICEPS / ABS

    Pull Ups 5x 10-12

    Chin Ups 5x 10-12

    Scissors 5x 10-12

    Jackknife 5x 10-12
    THURSDAY

    PUSH - CHEST / TRICEPS / ABS

    Push Ups 5x 10-12

    Dips 5x 10-12

    Leg Raises 5x 10-12

    Plank 5x 50 sec

    FRIDAY

    LEGS - THIGHS / CALVES / GLUTES

    Lunges 5x 10-12

    Squats 5x 10-12

    Lateral Lunges 5x 10-12

    Calf Raises 5x 14-16

    SATURDAY

    PULL - BACK / BICEPS / ABS

    Pull Ups 5x 10-12

    Chin Ups 5x 10-12

    Scissors 5x 10-12

    Jackknife 5x 10-12
    SUNDAY

    FREE / REST DAY

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