* If you can only train 3 times a week then this is how you can be sure to train the whole body and get results guaranteed!

 

Follow this Program exactly, Print it and take it with you to gym each time!

SESSION 1

Quads Hamstrings Calves

Quads = Tri-sets x 3 to 4 times =   9 to 12 sets Total

Leg extension             Weight x 10 reps

Barbell Squat              Weight x 10 reps

Leg press                     Weight x 10 reps =

 

Hamstrings = tri-sets x 3 to 4 times = 9 to 12 sets Total

Lying leg curl                  Weight x 10 reps

Seated leg curl

Stiff legged Dead lift

 

Calves = tri-sets x 3 to 4 times = 9 to 12 sets Total

Standing calf raises             Weight x 10 reps

Seated calf raises

Donkey calf

 

SESSION 2

Back Chest

Back = tri sets x 3 to 4 times

Lat pull downs                      Weight x 10 reps

Bent over barbell rows

Seated pulley rows

 

Chest = tri sets x 3 to 4 times

Peck deck                                  Weight x 10 reps

Bench press

Incline dumbbell fly

 

SESSION 3

Shoulders Arms

Shoulders = tri sets x 3 to 4 times

Standing side laterals                    Weight x 10 reps

Dumbbell press

Standing Dumbbell bent laterals

 

Arms = tri sets x 2 to 3 times

Biceps =

Biceps preacher curls                            Weight x 8 reps

Standing biceps curl

Seated dumbbell curl

 

Triceps =

Triceps press down                                 Weight x 8 reps

Close grip bench press

Flat triceps extension

 

Abdominals when you want before or after your session 2 to 3 times a week

In Intense cycle with a tri sets 2 to 3 times

Pulley crunch                                                    Weight x 10 reps

Crunch combined leg raises

Seated pulley crunch

 

This training cycle is a base we can improve in the most personal and effective way

We can organise your training towards your goal but you have to follow some principles

Choice each weight exercise according to

1 = the number of reps

2 = the good form = along the line of pull, working the muscle to the entire range of motion, muscular control, target the muscle with specific position and angle

3 = heavy for the muscle concern not for the bones

Keep track after each session on weight used, reps and how good form was like as well as energy level, fatigue, duration of your workout

With some information and some specific question you can help yourself to progress and to reach your goal!

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