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  • 1, 2, 3 Week

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    jojolillo
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    workout plan first 3 weeks

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    1, 2, 3 WEEK

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    workout plan first 3 weeks

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    41 views1 page

    1, 2, 3 Week

    Uploaded by

    jojolillo
    workout plan first 3 weeks

    Copyright:

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

    WEEKS

    1 - 3 (Prep Phase)
    Monday Chest & Triceps
    Incline Barbell Press 4 sets 15,12,10,8 reps
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    Barbell Flat Bench 4 sets 12,10,8,8 reps
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    Incline Dumbbell Fly 4 sets 10 reps
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    Chest Dips (body weight) 4 sets 15 reps
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    Standing French Press 4 sets 12 reps
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    Dumbbell Kickbacks 3 sets 10 reps
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    Tuesday Back & Biceps


    Deadlift 4 sets 20,15,12,10 reps
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    Pull up 4 sets 12 reps
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    Single Arm Dumbbell Row 4 sets 10 reps
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    Underhand Barbell Row 4 sets 12,10,8,8
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    Incline Dumbbell Curl 3 sets 10 reps
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    Preacher Curl 3 sets 10 reps
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    Wednesday Legs & Calves
    Squats 4 sets 15,12,10,8 reps
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    Walking Lunges 3 sets 10 steps (each way )
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    Leg Press 4 sets 12,10,8,8
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    Standing Leg Curls (machine) 4 sets 12 reps
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    Seated Calf Raise 5 sets 15 reps
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    Thursday Shoulders & Trapezius


    Overhead Press 4 sets 15,12,10,8 reps
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    Upright Row 4 sets 12,10,8,8 reps
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    Dumbbell Lateral Raise 4 sets 10 reps
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    Face Pulls (rope) 4 sets 12 reps
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    Barbell Shrugs 5 sets 12 reps
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    Excuses ... aw, someone forgot a line here

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