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KING

This document outlines a 3-day workout routine. Day 1 focuses on chest, shoulders and triceps exercises like chest press, pec flys, and French press. Day 2 targets legs, lower back and hamstrings with exercises such as leg press, hyper extensions, and leg curls. Day 3 works the back, biceps and abs with rowing machine, lat pulldowns, bicep curls and ab exercises. Each workout includes warm up sets and 4 sets of the main exercises with reps ranging from 6-20, depending on the exercise. Rest periods of 1-3 minutes are recommended between sets.

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mimmofarafallone
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17 views

KING

This document outlines a 3-day workout routine. Day 1 focuses on chest, shoulders and triceps exercises like chest press, pec flys, and French press. Day 2 targets legs, lower back and hamstrings with exercises such as leg press, hyper extensions, and leg curls. Day 3 works the back, biceps and abs with rowing machine, lat pulldowns, bicep curls and ab exercises. Each workout includes warm up sets and 4 sets of the main exercises with reps ranging from 6-20, depending on the exercise. Rest periods of 1-3 minutes are recommended between sets.

Uploaded by

mimmofarafallone
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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DAY 1 DAY 2 DAY 3

CHEST PRESS LEG PRESS ROWING MACHINE

- 2 x 12 warm up - 2 x 12 warm up - 2 x 12 warm up


- 4 x 6-12 reps - 4 x 6-12 reps - 4 x 6-12 reps
- 2-3 min rest - 2-3 min rest - 2-3 min rest

PEC FLYS HYPEREXTENSION weighted LAT MACHINE

- 4 x 10-16 reps - 4 x 6-12 reps - 4 x 8-14 reps


- 1-2 min rest - 2-3 min rest - 1-2 min rest

FRENCH PRESS dumbells LEG EXTENSION BICEP CURL SCOTT ez bar

- 4 x 8-14 reps - 4 x 8-14 reps - 4 x 8-14 reps


- 1-2 min rest - 1-2 min rest - 1-2 min rest

CABLE PUSHDOWN SEATED LEG CURL SEATED HAMMER CURL 45°


dumbells
- 4 x 10-16 reps - 4 x 8-14 reps
- 1-2 min rest - 1-2 min rest - 4 x 10-16 reps
- 1-2 min rest
LATERAL RISES dumbells CALF RISES
FACE PULLS
- 4 x 10-16 reps - 4 x 16-20
- 1-2 min rest - 1 min rest - 4 x 10-16
- 1-2 sec isometric - 1-2 min rest
AB LEG RISES parallel bars
- 1-2 sec isometric
AB CRUNCHES
- 4 x 10-16
AB CRUNCHES
- 4 x 14-20 - 1-2 min rest
- 1 min rest - 4 x 14-20
- 1 min rest

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