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3-Day Workout Plan for Strength Training

The document outlines a three-day workout plan focusing on different muscle groups. Day 1 emphasizes chest and triceps, Day 2 targets back and triceps, and Day 3 is dedicated to legs and shoulders. Each exercise includes specific form instructions to ensure proper technique.

Uploaded by

Ammer Yaser Mehetan
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5 views12 pages

3-Day Workout Plan for Strength Training

The document outlines a three-day workout plan focusing on different muscle groups. Day 1 emphasizes chest and triceps, Day 2 targets back and triceps, and Day 3 is dedicated to legs and shoulders. Each exercise includes specific form instructions to ensure proper technique.

Uploaded by

Ammer Yaser Mehetan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Fast Day

1. Push Ups

2. Flat Bench Press


Namate hobe nipple borabor er ektu upore ar uthate hobe
last tobe elbo lock kora jabe na (Chest & Triceps)
3. Incline DB Press
Dumble mukh prozonto uthate hobe (Uper Chest & Triceps)

4. Inline DB Fly
Dumble mukh prozonto uthate hobe (Uper Chest & Biceps)
5. Parallel dips

6. Ez Biceps Curl (Biceps)


7. Preacher Curl
2 dea korte hobe, Buk uca thakte hobe, mane pith soja, bogol sit
borabor rakhte hobe (Biceps)

8. Dumble hammer curl


Hath soja thakte hobe, hath baka kore buk projonto uthbe, kobji
bakano jabe na (Biceps & Elbo)
2nd Day
1. Pull UPS
2. Seated Row (Back)

3. Hyper Extension -3
4. Late Pull Down (Back)
Matha prozonto nmate hobe, pith soja

5. One arm DB Row


Ek hath shamne, ek pa picone, ar pith somantoral, hath pith er ektu
upore uthate hobe ar namanor somoy pura soja kora jabe na (back
exercise)
6. Lying Skull Crusher
Hath capano thakbe, kopal prozonto namate hobe, purata
uthano jabe na (Triceps)

7. DB Overhead Extension
Hath capaia rakhte hobe (Triceps)
8. Push Down (Triceps)

3rd Day
1. Burble Squat
Pa halka dui dike jabe, ek juta faka thakbe, namte hobe 90. Ar pura utha jabe
na, uthar somoy hatu capano jabe na
2. Lying Legs Curl

3. Legs Press
Hatu dui dike capano thakbe, hip uthano jabe na

4. Lunges
Hatu paer angul er bahire jabe na
5. Calf Raise

6. DB Front Raise
7. DB Side Raises

8. Machine Rear Delt Fly


9. DB Shoulder Press

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