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3 day Weight Training

Created by WiseAss_EnFuego

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Summary

3 Workouts / 25 Exercises

12% Cardio / 88% Strength Training

Workout Program Description

one day is back, bi's and delts

second day chest, tri, obliques

third day is legs

abs are done all days.  weight training is followed by 30mins of cardio

Workouts

Description

Low Row 3 x15 @ 50 Lat Pull down 3 x15 @ 50 Back Press 3 x 30 @ 15 Bicep Curls 3 X 15 @ 15 Delt Raise 2 x 15 @ 15

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

Small Side Lateral Raise - Seated
3 sets: 10 reps, 10 reps, 10 reps
Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semici...

Small Recumbent Bike
7.59 mi / 00:20:00
Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few benefits to riding indoors is that you do not have to worry ab...

Small Seated Cable Rows
3 sets: 15 reps, 15 reps, 15 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

Small Lat Pulldowns - Wide-Grip
3 sets: 15 reps, 15 reps, 15 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

Small Back Extensions
3 sets: 30 reps, 30 reps, 30 reps
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...

Small Cable Curl - Preacher Curl
3 sets: 15 reps, 15 reps, 15 reps
This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher...


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