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  • KING

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    mimmofarafallone
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    This document outlines a 3-day workout routine. Day 1 focuses on chest, shoulders and triceps exercises like chest press, pec flys, and French press. Day 2 targets legs, lower back and hamstrings with exercises such as leg press, hyper extensions, and leg curls. Day 3 works the back, biceps and abs with rowing machine, lat pulldowns, bicep curls and ab exercises. Each workout includes warm up sets and 4 sets of the main exercises with reps ranging from 6-20, depending on the exercise. Rest periods of 1-3 minutes are recommended between sets.

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    This document outlines a 3-day workout routine. Day 1 focuses on chest, shoulders and triceps exercises like chest press, pec flys, and French press. Day 2 targets legs, lower back and hamstrings with exercises such as leg press, hyper extensions, and leg curls. Day 3 works the back, biceps and abs with rowing machine, lat pulldowns, bicep curls and ab exercises. Each workout includes warm up sets and 4 sets of the main exercises with reps ranging from 6-20, depending on the exercise. Rest periods of 1-3 minutes are recommended between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    6 views1 page

    KING

    Uploaded by

    mimmofarafallone
    This document outlines a 3-day workout routine. Day 1 focuses on chest, shoulders and triceps exercises like chest press, pec flys, and French press. Day 2 targets legs, lower back and hamstrings with exercises such as leg press, hyper extensions, and leg curls. Day 3 works the back, biceps and abs with rowing machine, lat pulldowns, bicep curls and ab exercises. Each workout includes warm up sets and 4 sets of the main exercises with reps ranging from 6-20, depending on the exercise. Rest periods of 1-3 minutes are recommended between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    DAY 1 DAY 2 DAY 3

    CHEST PRESS LEG PRESS ROWING MACHINE

    - 2 x 12 warm up - 2 x 12 warm up - 2 x 12 warm up


    - 4 x 6-12 reps - 4 x 6-12 reps - 4 x 6-12 reps
    - 2-3 min rest - 2-3 min rest - 2-3 min rest

    PEC FLYS HYPEREXTENSION weighted LAT MACHINE

    - 4 x 10-16 reps - 4 x 6-12 reps - 4 x 8-14 reps


    - 1-2 min rest - 2-3 min rest - 1-2 min rest

    FRENCH PRESS dumbells LEG EXTENSION BICEP CURL SCOTT ez bar

    - 4 x 8-14 reps - 4 x 8-14 reps - 4 x 8-14 reps


    - 1-2 min rest - 1-2 min rest - 1-2 min rest

    CABLE PUSHDOWN SEATED LEG CURL SEATED HAMMER CURL 45°


    dumbells
    - 4 x 10-16 reps - 4 x 8-14 reps
    - 1-2 min rest - 1-2 min rest - 4 x 10-16 reps
    - 1-2 min rest
    LATERAL RISES dumbells CALF RISES
    FACE PULLS
    - 4 x 10-16 reps - 4 x 16-20
    - 1-2 min rest - 1 min rest - 4 x 10-16
    - 1-2 sec isometric - 1-2 min rest
    AB LEG RISES parallel bars
    - 1-2 sec isometric
    AB CRUNCHES
    - 4 x 10-16
    AB CRUNCHES
    - 4 x 14-20 - 1-2 min rest
    - 1 min rest - 4 x 14-20
    - 1 min rest

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