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Eclipse Fitness 3 Days WorkoutCreated by ilokano
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Workout Programs → Eclipse Fitness 3 Days Workout
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Summary
4 Workouts / 32 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
My custom workout at Eclipse Fitness Gym. 3 days a week: MWF. You can do light cardio (5 minutes) for warmup at the start and add 5 abs exercises at the end.
Workouts
Description
Main: Bench Press - Barbell, Flat Squats - Barbell Add 4 more extra exercises
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 4 sets: 5 reps, 5 reps, 5 reps, 5 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Squats - Barbell 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Bench Press - Dumbbells, Inclined 3 sets: 12 reps, 12 reps, 12 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Bench Press - Dumbbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Bent-Arm Dumbbell Pullover 3 sets: 12 reps, 12 reps, 12 reps Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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Chin-Ups 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Pushups - Rings 4 sets: 5 reps, 5 reps, 5 reps, 5 reps |
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Flyes - Cable, Flat Bench 3 sets: 12 reps, 12 reps, 12 reps Position a flat bench between two cables so that when you are laying on it, your chest will be lined up with the cables. Lay flat on the bench and keep your feet on the ground. Grab each stirrup attac... |
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Flyes - Dumbbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Reverse Pushup 3 sets: 12 reps, 12 reps, 12 reps |
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