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3-Day Work Out Program

The document outlines a 3-day workout program focusing on strength training exercises. Each day includes a variety of exercises with specified sets, reps, and rest periods. The program emphasizes compound movements and includes both upper and lower body workouts.

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vijaya bhaskar kilari
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387 views4 pages

3-Day Work Out Program

The document outlines a 3-day workout program focusing on strength training exercises. Each day includes a variety of exercises with specified sets, reps, and rest periods. The program emphasizes compound movements and includes both upper and lower body workouts.

Uploaded by

vijaya bhaskar kilari
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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3- DAY WORK OUT PROGRAM

DAY 1
1A. BENCH PRESS
Sets: 6
Reps: 5, 5, 5, 5, 5, as many as possible
Rest: 120–180 sec.

1B. PUSHUP
Sets: 2
Reps: 10

1C. FACE-PULL
Sets: 2
Reps: 20

2A INCLINE DUMBBELL ROW ISO-


HOLD
Sets: 4
Reps: Hold for 30–60 sec.
Rest: 0 sec.

2B. INCLINE DUMBBELL ROW


Sets: 4
Reps: 20
Rest: 0 sec.

2C. BENTOVER LATERAL RAISE


Sets: 1
Reps: 12–15
Rest: 90–120 sec.
3 WIDE-GRIP PUSHUP
Sets: 1 Reps: 50–100
Rest: As needed

4 TRICEPS PUSHDOWN
Sets: 1
Reps: 100–150(Rest)

DAY 2
1A SQUAT
5 sets
8, 8, 8, 8, AMAP reps

1B GOBLET SQUAT WITH PRYING


2 sets
3-5 reps

1C HIP MOBILITY
2 sets
30-60 seconds each side

2A ROMANIAN DEADLIFT
4 sets
8-12 reps
2B DUMBBELL SPLIT SQUAT
4 sets
15 reps

2C CHIN UP
4 sets
8-12 reps 90-120 seconds rest

3 STEP UP
1 set
50 reps

4 EMPTY BAR CURLS


1 sets
100 reps

DAY 3
1A DEADLIFT
9 sets
3, AMAP reps
120-180 seconds rest

1B SHOULDER QUAD SET


2 sets
5 reps
1C PLATE HALO
2 sets
10 reps

2A SEATED OVERHEAD PRESS


4 sets
10-15 reps

2B FULL ROM FRONT RAISE


4 sets
10-12 reps

2C BENT OVER LATERAL RAISE


4 sets
15-20 reps
90-120 seconds rest

3 SHRUG
1 sets
100 reps

4 PUSH UP
1 set
100 reps

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