3-Day Workout Plan: Strength Training
Translated by
ScribdTranslations3-Day Workout Plan: Strength Training
Translated by
ScribdTranslationsdenedjsipjd
Back+Chest+Abs Day 1
Exercises Sets Reps Weight
Pull-ups 4 leaving 1-2 own
Barbell rowing 4 8/fall 80
Pull over bar 4 8/6/failure 27
Inclined multipower press 3 4-6 40
Dumbbell flat press 4 6-8 30
Abs pulley 4 failure 30
Dominated abs 2-3 failure own
Shoulder + Triceps + Biceps + Forearm Day 2
Exercises Sets Reps Weight
Unilateral biceps curl 3 6/6/fall 20
Dumbbell triceps 3 8/6/failure 15
unilateral triceps pulley 3 8/12/2023 11
posterior shoulder extensions 3 12-15 7
lateral raises 4 10/8/8/fail 15
reverse bicep curl with z-bar 3 6-8 30
Forearm supination 3 Failure 15
Forearm is a nail 3 Failure 20
Leg Day 3
Exercises Sets Reps Weight
Normal squat 4 2-4 90-100
Romanian deadlift bar 2 4-6 100
Press 2 6-8 200
Abductor/Adductor 2/2 10-20 70/50
quadriceps extensions + shizy squat 3 failure 70/own
Twin sitting/ standing 2/2 10-20 40/80
Torso Day 5
Exercises Sets Reps Weight
openings 1 10 60
bar to the chest chin up 1 10 80
dumbbell military press 1 10 20
bicep curl + French press with Z-bar 1 10 40/35
Abdominals 4 failure
Srugs 4 8-13 30
back 12+1
chest 7+1
shoulder 7+1
biceps 6+1
triceps 6+1
forearm 6
leg 19