FacebookInstagram
      3 Days per Week Program    
 

Day One

Back/Biceps

     3 Days per Week Program Download PDF

Exercise  Machine Image
1 - Day 1 #11
Lat Pulldown Machine
Placeholder image
2 - Day 1 #12
T-Bar Row
Placeholder image
3 - Day 1 #13
Hammer High Row
Placeholder image
4 - Day 1 #14
Hammer Seated Row
Placeholder image
5 - Day 1 #28
Pulse Bicep Curl
Placeholder image
 

Day Two

Chest/Shoulders/Triceps

    3 Days per Week Program

Exercise  Machine Image
1 - Day 2 #31 
Pulse Incline Press
Pulse Incline Press
2 - Day 2 #29
Pulse Flat Press
Pulse Flat Press
3 - Day 2 #30
Pulse Decline Press
Pulse Decline Press
4 - Day 2 #3
Seated Side Lateral
Seated Side Lateral
5 - Day 2 #25
Hammer Front
Military Press
Hammer Front Military Press
6 - Day 2 #38
Rear Delt Machine
Rear Delt Machine
7 - Day 2 #39
Rope Pushdown
Rope Pushdown
 

Day Three

Legs

     3 Days per Week Program

Exercise  Machine Image
1 - Day 3 #4
Lying Leg Curl
Lying Leg Curl
2 - Day 3 #21
Atlantis Leg Press
Atlantis Leg Press
3 - Day 3 #20
Horizontal Leg Press
Horizontal Leg Press
4 - Day 3 #23
Hammer Seated
Leg Curl
Hammer Seated Leg Curl
5 - Day 3 #15
Standing Calf Raises
Standing Calf Raises
6 - Day 3 #8
Seated Calf raise
Seated Calf Raises