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3-Day WorkoutCreated by kittaneh
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Workout Programs → 3-Day Workout
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Summary
3 Workouts / 22 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
A Full Body 3-Day Workout
Workouts
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Bench Press - Barbell, Flat, Wide Grip 3 sets: 12 reps, 10 reps, 8 reps Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Keep your head on the bench and do not arch your back. Exhale on the way up. Exercise description by Bodybuilding... |
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Bench Press - Barbell, Inclined 3 sets: 12 reps, 10 reps, 8 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Dumbbells, Inclined 3 sets: 12 reps, 10 reps, 8 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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Cable Crossover 3 sets: 12 reps, 10 reps, 8 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Flyes - Dumbbell, Flat 3 sets: 12 reps, 10 reps, 8 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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Tricep Extension - Overhead, Cable 3 sets: 12 reps, 10 reps, 8 reps Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y... |
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Tricep Pushdowns - V-Bar 3 sets: 12 reps, 10 reps, 8 reps Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com |
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Bench Press - Barbell, Flat, Close-Grip 3 sets: 12 reps, 10 reps, 8 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
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Tricep Kickbacks - Dumbbell 3 sets: 12 reps, 10 reps, 8 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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