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3-Day Gym Workout Plan

This document presents a 3-day training routine for the gym. Day 1 focuses on the chest, triceps, and shoulders with exercises such as flat bench press, incline press, and parallel dips. Day 2 works on the back, biceps, and abs, including lat pulldowns, T-bar rows, and pull-ups. Day 3 focuses on the legs with squats, leg press, extensions, and dumbbell deadlifts. Each muscle group is

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25 views1 page

3-Day Gym Workout Plan

This document presents a 3-day training routine for the gym. Day 1 focuses on the chest, triceps, and shoulders with exercises such as flat bench press, incline press, and parallel dips. Day 2 works on the back, biceps, and abs, including lat pulldowns, T-bar rows, and pull-ups. Day 3 focuses on the legs with squats, leg press, extensions, and dumbbell deadlifts. Each muscle group is

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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3-Day Gym Routine

Diary: skipping rope and ADS

Día 1: Pecho y Triceps


Muscle Exercise Series Repetitions Rest
Chest Flat bench press 4 12, 10, 10, 8 1-2 min
Chest Inclined press 4 10, 10, 8, 6 1-2 minutes
Chest Pulley cross from below 4 10, 10, 8, 6 1-2 min
Triceps Press French bar Z 4 10, 10, 8, 6 1-2 minutes
Triceps Close grip bench press 4 10, 10, 8, 6 1-2 min
Triceps Parallel funds 4 10, 10, 8, 6 1-2 min
Shoulder Lateral raises 3 10, 10, 8, 6 1-2 min

Day 2: Back, biceps, and abs


Muscle Exercise Series Repetitions Rest
Back Pull-down to the chest 4 10, 10, 8, 6 2-3 min
Back Remo Barra T 4 12, 10, 10, 8 1-2 min
Back Remo gironda 4 10, 10, 8, 6 1-2 min
Biceps Pull-ups for biceps 4 10, 10, 8, 6 1-2 min
Biceps Scott bank Z bar curl 4 10, 10, 8, 6 1-2 min
Biceps Press hammer 4 10, 10, 8, 6 1-2 minutes
Trapezoid Dumbbell Shrug 4 10, 10, Failure 1-2 minutes

Day 3: Leg
Muscle Exercise Series Repetitions Rest
Leg Barbell squat 4 12, 10, 10, 8 2-3 min
Leg Press 4 12, 10, 10, 8 1-2 min
Leg Extensions 4 12, 10, 10, 8 1-2 min
Leg Dumbbell deadlift 4 12, 10, 10, 8 1-2 min
Leg Twins in machine 4 12, 10, 10, 8 1-2 min
Leg HipTrust 4 12, 10, 10, 8 1-2 min

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